The Vegan Thai Mango Salad is not only a beautiful and vibrant dish, but it’s also an incredibly healthy and satisfying one. Combining the best of fresh fruits, vegetables, and Thai-inspired seasonings, this salad has it all – from sweetness to spiciness, tanginess to a crunchy texture. Its refreshing flavors make it the perfect dish for a variety of occasions, whether you’re preparing it for a light lunch, a side dish, or as an appetizer to kick off a meal. This Vegan Thai Mango Salad is quick to prepare, budget-friendly, and an excellent choice for vegan lovers, offering both health benefits and satisfying taste.
Why People Love This Vegan Thai Mango Salad?
There are many reasons why this vegan salad is adored by so many people:
- Budget-Friendly: The ingredients are easy to find at most grocery stores and don’t break the bank.
- Perfect for Vegan Lovers: With no animal products, this salad is entirely plant-based, making it ideal for vegans and those following a plant-based lifestyle.
- Quick to Prepare: You can have this salad ready in under 20 minutes, making it perfect for busy days or when you’re short on time.
- Refreshing Taste: The combination of fresh mango, cucumber, and herbs creates a refreshing, light dish that’s perfect for hot days.
- Healthy: This salad is full of vitamins, minerals, and healthy fats, making it an excellent choice for anyone looking for a nutritious meal.
- Flavorful: The mix of sweet, spicy, tangy, and salty flavors comes together beautifully in this vibrant salad.
- Versatile: It can be enjoyed as a side dish, a brunch option, or even as a starter to a larger meal.
If you’re looking for a healthy, quick, and tasty salad that bursts with flavor, this Vegan Thai Mango Salad is sure to satisfy your cravings. Here’s how you can make it!
Ingredients
For the Salad:
- 2 ripe mangoes, peeled and cut into chunks
- ½ cucumber, thinly sliced into strips
- A handful of green salad leaves (e.g., lettuce or spinach)
- ½ red onion, thinly sliced
- 1 Thai red chili, finely chopped (adjust according to spice preference)
- ½ cup peanuts or cashews, roughly chopped
- ½ cup fresh mint leaves, chopped
- ½ cup fresh coriander, chopped
For the Salad Dressing:
- 2 tablespoons fresh lime juice
- 2 tablespoons coconut aminos (can substitute with tamari or soy sauce)
- 1 tablespoon honey (maple syrup is a great substitute for a vegan version)
- 1 tablespoon sesame oil
- Crushed black pepper to taste
Instructions
- Prepare the Vegetables and Fruit:
- Start by peeling the mangoes and cucumber using a sharp knife or peeler.
- Slice the cucumber into thin strips and cut the mango into bite-sized chunks.
- In a large mixing bowl, combine the mango chunks, cucumber slices, red onion, Thai red chili, roughly chopped peanuts or cashews, mint, and coriander. Toss everything together gently to mix.
- Make the Dressing:
- In a separate small bowl, whisk together the fresh lime juice, coconut aminos (or soy sauce/tamari), honey (or maple syrup), sesame oil, and crushed black pepper. Taste the dressing and adjust the seasoning according to your preference – you can add more lime juice for tang, or more honey for sweetness.
- Assemble the Salad:
- To serve, arrange the green salad leaves on a platter or large serving dish.
- Layer the mango and cucumber mixture on top of the lettuce leaves.
- Drizzle the prepared salad dressing over the salad and toss everything gently to ensure the dressing coats the ingredients evenly.
- Chill and Serve:
- For optimal flavor, cover the salad and place it in the fridge for 2-3 hours before serving. This allows the flavors to meld together and enhances the refreshing taste of the salad.
- When ready to serve, garnish with additional fresh herbs like mint or parsley and a sprinkle of black pepper, as desired.
Enjoy your Vegan Thai Mango Salad as a light, tangy, and satisfying dish!
Serving Ideas
This salad is incredibly versatile and can be served alongside a variety of dishes, including:
- Chickpea Sweet Potato Peanut Curry: The flavors of this curry complement the freshness of the mango salad.
- Thai Green Curry Rice: A perfect pairing for a fragrant and flavorful rice dish.
- Vegan Tofu Pad Thai: The sweetness of the salad balances the savory and spicy Pad Thai.
- Tofu Satay: The nutty flavors of satay pair perfectly with the refreshing crunch of the mango salad.
- Peanut Tofu Stir Fry: A protein-packed stir fry that pairs wonderfully with the sweetness of the salad.
Tips for Making the Best Vegan Thai Mango Salad
- Use Ripe Mangoes: For the best taste, use ripe, sweet mangoes. They provide the perfect balance of sweetness and juiciness.
- Substitute the Honey: If you’re looking for a vegan option, replace the honey with agave nectar, maple syrup, or monk fruit sweetener.
- Use a Sharp Knife or Peeler: A high-quality knife or peeler will make cutting the fruits and vegetables much easier.
- Add Crunch: For added crunch, try adding roasted almonds, pecans, or additional peanuts or cashews.
- Adjust Spice Level: The spiciness of the salad can be adjusted by using more or less Thai chili, or by omitting it entirely for a milder version.
Notes
- Nut-Free Option: If you’re looking for a nut-free version of this salad, simply skip the peanuts and cashews. The salad will still be delicious and flavorful.
- Gluten-Free: This salad is naturally gluten-free. Just make sure to use tamari or coconut aminos in place of soy sauce if you need a gluten-free option.
Storage Information
Fridge: The Vegan Thai Mango Salad can be stored in the fridge for 3-4 days. However, it’s best served fresh to maintain the texture and flavor of the fruit and vegetables. The dressing can be prepared in advance and stored separately in an airtight container for up to a week.
Frequently Asked Questions
Can I add protein ingredients to make it a more substantial salad? Yes! To turn this salad into a more protein-packed meal, you can add tofu, tempeh, chickpeas, beans, or even seitan. These options will not only increase the protein content but will also complement the freshness of the salad with a satisfying, hearty bite.
Can we prepare this salad in advance? While it’s best served immediately after preparation to maintain the vibrant freshness of the fruits and vegetables, you can prepare the components in advance. Just keep the salad components and dressing separate until ready to serve to ensure the fruit doesn’t dry out and the salad stays crisp.
Can I add more herbs or seasonings? Absolutely! Feel free to customize the salad to your liking. Thai basil, green onions, cilantro, black pepper, or more mint leaves are all excellent additions. Adjusting the amount of seasoning will allow you to personalize the salad to your taste.
Which vegetables work well in this salad? This salad is highly adaptable. You can add other vegetables such as bell peppers, carrots, spring onions, or even edamame beans for an added texture and flavor. Fresh herbs like cilantro, mint, and Thai basil also work wonderfully in this dish.
Nutritional Facts (Per Serving)
- Calories: 151 kcal
- Carbohydrates: 15g
- Protein: 4g
- Fiber: 2g
- Fat: 9g
- Sugar: 6g
- Sodium: 526mg
- Iron: 2mg
This salad is packed with healthy fats, fiber, and a decent amount of protein, making it a great choice for a balanced meal.
Conclusion
The Vegan Thai Mango Salad is a perfect combination of flavors, textures, and colors. It’s not only a feast for the eyes but also a nourishing, light, and satisfying dish. Whether you’re making it as a side dish, a refreshing lunch, or a healthy starter, this salad is sure to impress. With its vibrant mix of fresh fruits and vegetables, crunchy nuts, and a tangy, flavorful dressing, this salad is a delightful way to enjoy the best that plant-based cuisine has to offer.
