If you’re looking for a refreshing and vibrant dish that balances sweet, tangy, and savory flavors, this Vegan Thai Mango Salad with Peanuts and Lime Dressing is the perfect choice. Combining juicy ripe mangoes, crisp vegetables, crunchy peanuts, and a zesty lime dressing, this salad is a refreshing delight for your taste buds.
Whether served as a light lunch, a side dish, or a colorful appetizer, this mango salad is easy to make and packed with nutrients. Let’s create this Thai-inspired masterpiece that’s perfect for any occasion!
Why Choose Vegan Thai Mango Salad?
1. Bursting with Freshness
- Juicy mangoes bring natural sweetness, complemented by crunchy vegetables like carrots and cucumbers.
- The lime dressing adds a zesty tang that ties all the flavors together.
2. Nutrient-Packed and Satisfying
- Mangoes are rich in vitamins A and C, while peanuts add plant-based protein and healthy fats.
- Fresh herbs like cilantro and mint elevate the dish with their aromatic notes.
3. Quick and Easy
This salad requires no cooking and comes together in just 15 minutes, making it perfect for busy days or last-minute meals.
4. Versatile and Customizable
Enjoy this salad as is, or pair it with tofu, rice noodles, or quinoa for a heartier meal.
Ingredients
For 4 servings, you’ll need:
Salad:
- 2 ripe mangoes, julienned or thinly sliced
- 1 medium carrot, julienned or grated
- 1 small cucumber, julienned or thinly sliced
- ½ small red onion, thinly sliced
- 1 cup red bell pepper, thinly sliced
- ¼ cup fresh cilantro, chopped
- ¼ cup fresh mint leaves, chopped
- ¼ cup roasted peanuts, roughly chopped
Lime Dressing:
- 3 tablespoons fresh lime juice
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 1 tablespoon maple syrup or agave
- 1 teaspoon sesame oil (optional)
- ½ teaspoon red chili flakes (adjust for spice level)
- 1 garlic clove, finely minced
Ingredient Breakdown
1. Mangoes
Ripe mangoes provide the sweet, juicy base for this salad.
Pro Tip: Look for mangoes that are slightly soft to the touch but not mushy. Kent or Ataulfo mangoes work best for their sweetness and smooth texture.
2. Vegetables
Crisp vegetables like carrots, cucumber, and red bell pepper add texture and balance the sweetness of the mangoes.
Customize: Add shredded purple cabbage or snap peas for extra crunch and color.
3. Lime Dressing
This zesty, tangy dressing enhances the salad’s flavors with a perfect balance of acidity, sweetness, and umami.
Substitute: Use rice vinegar instead of lime juice for a slightly different tang.
Instructions
Step 1: Prepare the Mango and Vegetables
- Peel the mangoes and cut the flesh into thin slices or julienne strips.
- Julienne or grate the carrot, thinly slice the cucumber, red onion, and red bell pepper.
- Place all the prepared vegetables and mango slices into a large mixing bowl.
Step 2: Make the Lime Dressing
- In a small bowl, whisk together the lime juice, soy sauce, maple syrup, sesame oil, red chili flakes, and minced garlic.
- Taste and adjust the seasoning as needed, adding more lime juice for tang or maple syrup for sweetness.
Step 3: Toss the Salad
- Pour the lime dressing over the mango and vegetable mixture.
- Toss gently to combine, ensuring the dressing coats all the ingredients evenly.
Step 4: Garnish and Serve
- Sprinkle the salad with chopped peanuts, fresh cilantro, and mint.
- Serve immediately for the freshest flavor.
Picture Gallery
Tips and Variations
1. Add Protein
- Toss in cubed baked tofu or edamame for added protein.
- Serve the salad over a bed of quinoa or rice noodles for a more filling meal.
2. Control the Spice Level
- Adjust the red chili flakes in the dressing to make the salad as mild or spicy as you like.
- For a mild option, substitute the chili flakes with a pinch of sweet paprika.
3. Make It Nut-Free
Replace peanuts with toasted sunflower seeds or pumpkin seeds for a nut-free alternative.
4. Prepare Ahead
- The lime dressing can be made up to 3 days in advance and stored in the fridge.
- Chop the vegetables ahead of time, but add the mango and dressing just before serving to maintain freshness.
5. Pairing Suggestions
Serve this salad alongside spring rolls, a Thai curry, or a bowl of miso soup for a complete meal.
Nutritional Information (Per Serving)
- Calories: 180
- Protein: 4g
- Carbohydrates: 30g
- Fat: 6g
- Fiber: 4g
- Vitamin C: 70% of the Daily Value (DV)
Health Highlight: This salad is rich in antioxidants, fiber, and healthy fats, making it a light yet nourishing choice for any meal.
Conclusion
Vegan Thai Mango Salad with Peanuts and Lime Dressing is a perfect balance of sweet, tangy, and savory flavors in every bite. Packed with fresh ingredients and bold flavors, it’s an easy dish to prepare and enjoy for any occasion. Whether you’re looking for a quick side dish, a healthy snack, or a light main course, this salad is sure to impress.
Have you tried this recipe? Share your favorite variations or creative pairings in the comments below! Don’t forget to pin or share this recipe to inspire others to add a little Thai flair to their meals.
FAQs
1. Can I use unripe mangoes for this salad?
Yes! Unripe (green) mangoes provide a tangier flavor, similar to traditional Thai green mango salads. Adjust the lime dressing to balance the tartness.
2. How long does this salad stay fresh?
This salad is best enjoyed immediately, but you can store leftovers in the fridge for up to 1 day.
3. Can I use a different dressing?
Absolutely! Peanut dressing or tamarind-based dressings also pair beautifully with this salad.
4. What if I don’t have sesame oil?
You can skip it or replace it with olive oil for a milder flavor.
5. What’s the best way to cut a mango?
Slice off the two wide sides (cheeks) of the mango, score the flesh into strips or cubes, and scoop it out with a spoon.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.