Is Thai mango healthy?

Yes, Thai Mango Salad is very healthy. Green mango is low in sugar and high in vitamin C, while fresh herbs and vegetables provide antioxidants and fiber. The addition of sesame oil and nuts adds healthy fats, making it a nutrient-rich option suitable for most diets.

What are the ingredients of mango salad?

Mango salad ingredients often include green mango, a variety of fresh vegetables, chopped herbs, roasted nuts, and a tangy dressing made from lime juice, soy sauce, and sweeteners. Thai Mango Salad specifically emphasizes bold flavors and a crunchy texture.

What is a Thai mango salad called?

In Thailand, Thai Mango Salad is known as Som Tum Mamuang . It’s a close relative of the traditional papaya salad but uses green mango for its signature tangy flavor.

What are the ingredients of Thai mango salad?

Thai Mango Salad typically includes unripe green mango, red pepper, Cos lettuce, spring onions, courgette, and red chili. The dressing is made with lime juice, sesame oil, garlic, tamari or soy sauce, and a touch of maple syrup or sugar. Garnishes like roasted cashews, coriander, and mint elevate the flavors.

Thai Mango Salad: The Most Delicious Thai Recipe To Try Now

Description

A vibrant and refreshing Thai Mango Salad that combines the tangy flavor of unripe mango with crisp vegetables, fresh herbs, and a zesty lime dressing. Perfect as a light lunch or a side dish for any Thai-inspired meal.

Ingredients

Scale

1 large Thai green mango or unripe mango
1 large red pepper (Romano pepper preferred)
a handful of Cos lettuce leaves
2 spring onions, white parts sliced finely
1 courgette
1 red chilli, diced finely
a handful of roasted cashews (or peanuts), chopped
fresh coriander and/or mint, chopped + a few whole leaves for decoration
2–3 tbsp lime juice
1 tbsp sesame oil
1 small garlic clove, pressed
2 tbsp tamari (for gluten-free) or soy sauce
1 tsp maple syrup or sugar
ground pepper, to taste

Instructions

Julienne the mango, red pepper, and courgette using a sharp knife or julienne peeler. Tear the Cos lettuce leaves roughly.
Whisk together lime juice, sesame oil, garlic, tamari or soy sauce, maple syrup or sugar, and ground pepper in a small bowl. Set aside to let flavors develop.
In a large mixing bowl, combine the prepared mango, red pepper, courgette, lettuce, spring onions, and red chilli.
Pour the dressing over the salad and toss gently to coat all ingredients evenly.
Adjust seasoning as needed. Sprinkle chopped cashews or peanuts over the top and garnish with fresh mint and/or coriander leaves.
Serve immediately for best freshness.

Notes

For a spicier salad, add extra diced red chilli or a drizzle of chili oil.
Substitute peanuts for cashews if preferred.
Best enjoyed fresh, but dressing and chopped vegetables can be stored separately in the fridge for up to 1 day.
Use tamari for a gluten-free option.

Nutrition

Serving Size: 1 serving
Calories: 145
Sugar: 8g
Sodium: 380mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 14g
Fiber: 3g
Protein: 3g
Cholesterol: 0mg

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