THAI MANGO SALAD

Looking for a light, refreshing dish that is bursting with flavor? This Thai Mango Salad is the perfect balance of sweet, tangy and savory. With juicy ripe mangoes, crisp veggies, along with a sweet and spicy dressing that ties it all together. Whether you're serving it as a side dish or enjoying it on it's own, this vibrant salad is sure to brighten up any meal. 


Why we love this BBQ Ranch Bowl:

We love this salad because it's so fresh, colorful and full of flavor. The sweetness of the mango, the crunch of the fresh veggies and the slightly spicy dressing makes every bite exciting. Plus, it's quick to throw together and feels like a little tropical escape on your plate. This salad is perfect for busy nights or summer get togethers! 

Ingredients:

  • Lettuce - Adding lettuce to this salad serves as a base and brings extra crunch. Lettuce also helps stretch the salad into a more substantial dish without overpowering the ingredients. Plus it's a great way to boost the fiber content, making the salad even more filling and satisfying.
  • Bell pepper - Bell peppers are the powerhouse adding to this salad. Not only does it bring a vibrant color to the plate, it adds a natural sweetness. They are rich in vitamin C, low in calories and high in fiber, making them a nutritious way to add crunch and freshness to every bite.
  • Zucchini - Zucchini adds a mild flavor, extra crunch and a boost of nutrients. It is rich in antioxidants like vitamin C and support healthy digestion. Zucchini is also low carb and low in calories. 
  • Carrots - Carrots bring a natural sweetness, vibrant color and a serious nutrient boost to this Thai Mango Salad. They are an excellent source of beta-carotene, which converts to vitamin A, supporting eye health, skin and the immune system. Plus carrots add extra fiber and antioxidants.
  • Cabbage - Purple cabbage is a nutrient dense powerhouse that adds bold color, crunch and plenty of health benefits to this salad. It's packed with antioxidants, rich in fiber, vitamin C and vitamin K, making the salad even more nourishing and satisfying.
  • Mango - Mango not only adds a burst of tropical sweetness to this Thai Mango Salad, but is also brings several health benefits. Mango's are loaded with vitamin C, vitamin A and antioxidants. Mangos also provide natural enzymes that can aid in digestion.
  • Chicken - Adding chicken to this salad makes it more filling and a protein rich meal. Chicken is an excellent source of lean protein, which helps support muscle growth, repair and overall satiety. It is also rich in important nutrients like B vitamins and selenium. The Boarshead Curry Chicken is rather spicy. If you can't handle much spice, please feel free to sub chicken breasts, or another plain chicken from the deli.
  • Peanuts - Peanuts are rich in monounsaturated and polyunsaturated fats which can help lower cholesterol and reduce the risk of heart disease. Peanuts also provide a good source of plant-based protein, helping make this salad more filling and supportive of muscle maintenance. 
  • Lime juice - Adding lime juice to the top of this salad enhances the flavor with a zesty tang and helps with digestion.
Dressing:

  • Honey - Using honey in this dressing adds natural sweetness, provides antioxidants, and can help balance blood sugar spikes compared to refined sugars.
  • Ginger paste - Ginger offers anti-inflammatory and digestive benefits while adding a warm, zesty flavor that complements the fresh ingredients.
  • Garlic - Garlic boosts immune function, supports heart health, and adds a savory depth that enhances the overall flavor profile. 
  • Rice Vinegar - Vinegar aid digestion, has a mild alkalizing effect on the body and adds a light tang that brightens the salad without overpowering it.
  • Coconut Aminos - Coconut aminos is gluten free and soy free. It is also lower in sodium and adds aminos acids and a slightly sweet and rich flavor.
  • Chili Paste - Chili paste adds a spicy kick that balances the salads sweetness.
  • Sesame Oil - Sesame oil provides healthy fats, antioxidants and a rich nutty flavor that enhances the salads depth and aroma.



{THAI MANGO SALAD}
300 cal | 28g C | 10g F | 27g P
Serves 4


8 cup lettuce, shredded or chopped
200g red bell pepper
200g zucchini
80g shredded carrots
40g red cabbage
200g mango
400g Boarshead Curry Chicken
28g peanuts
lime juice
optional: Thai Coconut Curry

Dressing:
20mL water
4 tsp (28g)  honey
5g ginger paste
1 tsp minced garlic
1 tsp (5g) rice vinegar
4 tsp (20g) coconut aminos
1/2 tsp chili paste
8g sesame oil


DIRECTIONS:

1) Mix all dressing ingredients into a small bowl. Use as much chili garlic sauce as you want. The more you use, the more kick the dressing will have.

2 ) On a large plate or a salad bowl, add the lettuce followed by all of the toppings.

3) Drizzle with the dressing and optional hummus.

4) Enjoy! 


If you try this recipe, leave a comment and let me know what you think! I also love seeing what you make, please tag me on Instagram! This helps me to create more for each of you!


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