Vegan Thai Mango Salad 🥭🌿
A refreshing, vibrant, and tangy mango salad packed with fresh herbs, crunchy veggies, and a zesty dressing. Perfect for summer meals, light lunches, or as a side dish to any Asian-inspired dish!
📌 Servings: 4
⏳ Prep Time: 15 minutes
🔥 Cook Time: 0 minutes
❄️ Chilling Time (Optional): 10 minutes
Ingredients:
For the Salad:
- 2 ripe mangoes, peeled and julienned or diced
- ½ red bell pepper, thinly sliced
- ½ yellow bell pepper, thinly sliced
- ¼ red onion, thinly sliced
- 1 carrot, julienned
- ¼ cup cherry tomatoes, halved
- 2 tablespoons roasted peanuts or cashews, crushed (optional)
- ¼ cup fresh cilantro, chopped
- 2 tablespoons fresh mint, chopped
- 1 tablespoon green onions, chopped
For the Dressing:
- 2 tablespoons lime juice (freshly squeezed)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup (or agave nectar)
- 1 teaspoon sesame oil
- ½ teaspoon red pepper flakes (adjust to spice preference)
- 1 teaspoon grated ginger
- 1 clove garlic, minced
Instructions:
1️⃣ Prepare the Dressing
- In a small bowl, whisk together lime juice, soy sauce, maple syrup, sesame oil, red pepper flakes, ginger, and garlic until well combined.
2️⃣ Assemble the Salad
- In a large mixing bowl, combine the mango, bell peppers, red onion, carrot, cherry tomatoes, and fresh herbs.
3️⃣ Toss Everything Together
- Pour the dressing over the salad and gently toss until all ingredients are well coated.
4️⃣ Chill and Serve
- Let the salad sit for 10 minutes to allow the flavors to blend (optional).
- Garnish with crushed nuts before serving. Enjoy!
Notes & Tips:
✔ Choose ripe but firm mangoes to prevent them from becoming mushy.
✔ For extra crunch, add cucumber or shredded cabbage.
✔ Make it a meal by adding tofu, tempeh, or quinoa.
✔ Storage: Best eaten fresh but can be refrigerated for up to 24 hours.
Nutritional Info (Per Serving – Approximate)
- Calories: ~150 kcal
- Carbs: ~35g
- Protein: ~3g
- Fat: ~3g
Benefits of This Recipe:
✅ Vegan & Gluten-Free – Suitable for most diets!
✅ High in Vitamin C – Thanks to mango, bell peppers, and lime.
✅ Gut-Friendly – Fresh herbs and ginger aid digestion.
✅ Quick & Easy – No cooking required!
Q&A Section:
❓ Can I make this salad ahead of time?
✔ Yes, but it’s best eaten fresh. If prepping ahead, keep the dressing separate until serving.
❓ What other dressings can I use?
✔ Try a peanut dressing, coconut-lime dressing, or a simple balsamic vinaigrette.
❓ What can I pair this with?
✔ Great as a side with Thai curries, rice dishes, or grilled tofu.
Would you like any modifications or additional ingredients? 😊