Vibrant Vegan Thai Mango Salad with Peanuts and Lime Dressing

Introduction

If you’re looking for a salad that bursts with flavor, color, and freshness, this Vibrant Vegan Thai Mango Salad with Peanuts and Lime Dressing is exactly what you need. This dish is a beautiful blend of sweet, tangy, crunchy, and spicy elements, making it a perfect light meal or refreshing side dish.

At the heart of this salad is ripe, juicy mango, which adds natural sweetness and a buttery texture. Crisp vegetables like bell peppers and carrots bring a satisfying crunch, while fragrant herbs such as cilantro and mint elevate the freshness. The zesty lime dressing ties everything together, balancing the flavors with a hint of acidity, and roasted peanuts provide a nutty, crunchy contrast that makes every bite exciting.

Inspired by traditional Thai flavors, this salad is a refreshing twist on a classic green papaya salad (Som Tam)—but instead of using unripe papaya, we’re using mango for a naturally sweet and juicy base. It’s a perfect summer dish, ideal for barbecues, picnics, or a quick, nutritious lunch.

This salad is not only vegan and gluten-free but also incredibly easy to prepare. It requires minimal cooking, making it a go-to recipe for busy days. Whether you’re serving it as a side dish or enjoying it as a main course with some tofu or quinoa, this salad is sure to impress. Let’s explore why this dish is worth making and how you can whip it up effortlessly.

Why Choose This Thai Mango Salad?

This salad is more than just visually appealing—it’s packed with nutrition, fresh ingredients, and bold flavors. Here’s why you’ll love it:

1. Nutrient-Dense & Naturally Sweet

• Mango provides vitamin C, fiber, and antioxidants, supporting a healthy immune system and glowing skin.
• Bell peppers and carrots offer beta-carotene and vitamin A, which promote eye health and overall wellness.
• Peanuts and sesame seeds add plant-based protein and healthy fats, making the salad more filling.

2. Bright, Zesty, and Full of Flavor

• The lime dressing adds a perfect balance of tangy, salty, and slightly sweet flavors.
• Fresh herbs (cilantro, mint, and basil) give it a vibrant and aromatic lift.
• A hint of chili adds a touch of heat for a little kick (adjustable based on preference).

3. Quick & Easy to Make

• Takes only 15 minutes to prepare—no complicated steps required.
• No cooking needed, making it perfect for hot days when you don’t want to turn on the stove.
• Easily customizable—add your favorite vegetables, proteins, or adjust spice levels to suit your taste.

4. Perfect for Meal Prep & Versatile for Any Occasion

• Stays fresh in the fridge, making it a great make-ahead meal.
• Works as a light lunch, side dish, or even a topping for grain bowls.
• Pairs wonderfully with grilled tofu, tempeh, or even rice noodles for a more substantial meal.

Picture Gallery

Ingredients

For the Salad

• 2 ripe mangoes, peeled and julienned (or sliced into thin strips)
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 large carrot, shredded or julienned
• ½ small red onion, thinly sliced
• ¼ cup fresh cilantro leaves, roughly chopped
• ¼ cup fresh mint leaves, roughly chopped
• ¼ cup Thai basil leaves (optional, for extra flavor)
• ¼ cup roasted peanuts, roughly chopped
• 1 tablespoon toasted sesame seeds
• ½ red chili, thinly sliced (adjust to spice preference)

For the Lime Dressing

• 3 tablespoons fresh lime juice
• 1 tablespoon rice vinegar
• 2 tablespoons tamari or soy sauce (use tamari for gluten-free)
• 1 tablespoon maple syrup (or agave syrup)
• 1 teaspoon grated fresh ginger
• 1 teaspoon sesame oil
• 1 teaspoon sriracha or chili flakes (optional, for heat)
• 1 clove garlic, minced

Optional Add-Ins

• 1 cup shredded cabbage (for extra crunch)
• ½ cup edamame (for more protein)
• ½ cup cubed avocado (for creaminess)
• 1 cup cooked quinoa or rice noodles (for a heartier meal)

Ingredient Breakdown

Mango: The Star of the Dish

Ripe mangoes bring natural sweetness, balancing the salty and tangy flavors of the dressing. Look for mangoes that are slightly soft but not mushy for the best texture.

Peanuts: Crunch & Protein

Peanuts add crunch, protein, and a nutty depth. Roasting them enhances their flavor, making them an essential part of the dish. For a nut-free version, substitute sunflower seeds or pumpkin seeds.

Lime Dressing: The Perfect Balance

This zesty, umami-packed dressing ties everything together. Lime juice provides brightness, tamari (or soy sauce) adds depth, and maple syrup balances the acidity.

Instructions

Step 1: Prepare the Dressing

1. In a small bowl, whisk together lime juice, rice vinegar, tamari, maple syrup, ginger, sesame oil, sriracha (if using), and minced garlic.
2. Taste and adjust seasoning if needed—add more lime for tang, more maple syrup for sweetness, or more tamari for saltiness.

Step 2: Assemble the Salad

3. In a large bowl, combine the mango, bell peppers, carrot, red onion, and chili slices.
4. Add the fresh cilantro, mint, and basil, tossing gently to combine.

Step 3: Add the Crunch

5. Sprinkle the salad with roasted peanuts and sesame seeds.

Step 4: Toss & Serve

6. Drizzle the lime dressing over the salad and toss gently to coat everything evenly.
7. Serve immediately or let it sit for 10 minutes to allow the flavors to meld.

Step 5: Garnish & Enjoy

8. Garnish with extra herbs, peanuts, or sesame seeds, and enjoy!

Tips and Variations

• Make it a full meal: Add quinoa, rice noodles, or chickpeas for extra protein and carbs.
• Adjust spice level: If you prefer it milder, omit the chili or reduce the amount. For extra heat, add more sriracha or crushed red pepper flakes.
• Nut-free option: Swap peanuts for toasted pumpkin seeds or crispy chickpeas.
• Storage tip: Keep in an airtight container in the fridge for up to 2 days. For best texture, add dressing just before serving.

Nutritional Information (Per Serving)

• Calories: ~280
• Protein: 6g
• Carbohydrates: 35g
• Fats: 12g
• Fiber: 5g
• Vitamin C: 70% DV
• Iron: 2.5mg

Conclusion

This Vibrant Vegan Thai Mango Salad with Peanuts and Lime Dressing is the perfect combination of sweet, tangy, spicy, and crunchy flavors. It’s light yet satisfying, packed with nutrients, and incredibly refreshing—ideal for hot days or anytime you crave something fresh and flavorful.

Whether you serve it as a quick lunch, side dish, or meal prep option, this salad will brighten your table with its vibrant colors and bold taste. Try it out, and let me know how you customize it—do you like it with quinoa, extra spice, or a different nut topping? Share your thoughts in the comments!

Disclaimer: The nutritional information provided is an estimate. Always consult a professional for dietary needs.