Simple Thai Mango Salad
Prepare for an explosion of fresh flavors and textures with this simple Thai mango salad. Silky ripe mango, crisp bean sprouts, green onions and peppers in a sweet, spicy, tangy, umami dressing. Ready in 10 minutes.
Servings (change as needed): 3 sides (or 2 larger)
- Recipe can be doubled or tripled
- 1 large ripe mango, peeled and sliced into thin strips, Note 1 (or 2 two smaller ones)
- 1 green onion, finely chopped
- 1/4 cup (38g) sweet bell red pepper, chopped (1/4 of a red bell pepper)
- 1 cup (110g) fresh bean sprouts, Note 2
- salt and pepper, to taste
- 2 tablespoon chopped cilantro (or parsley)
Mango salad dressing
- 2 tablespoon bottled sweet chili sauce, Note 3
- 1/2 lime (zest and juice)
- 1/2 teaspoon grated fresh ginger (or 1/8 tsp ground powder ginger)
- 1/2 teaspoon minced garlic 1 small clove
- 1/2 teaspoon -1 tsp fish sauce (or light soy sauce)
MAKE DRESSING: Mix together all dressing ingredients in a small bowl.
MAKE THAI MANGO SALAD: Put mango, bean sprouts, pepper, cilantro and green onion in a serving bowl. Just before serving, add dressing and toss gently to combine. Add salt and pepper to taste. If mangos are on the tarter sider, you may want to add a splash of maple syrup, honey or sweet chili sauce. Serve.
Nutrition values are estimates.
- Mango: I prefer to use sweet ripe mangoes, but Thai restaurants often use the more traditional unripe mangoes. They will be crunchier and tarter. Grate or slice thinly.
- Caution about Bean Sprouts: When eating fresh, uncooked bean sprouts (or mung beans), it's safest to use a package that says "ready to eat" to avoid E. coli and Salmonella, particularly for pregnant women and those with compromised immune systems. They add a wonderful crunch to the salad.
- Substitutes you can use:
- for sweet chili sauce: instead, use 2 tbsp honey or maple syrup and red pepper flakes (start with 1/4 tsp and add more if you like more heat).
- for bean sprouts: try diced, seeded cucumber or canned water chestnuts. Or just leave them out.
- for fish sauce: use light soy or tamari.
- Make ahead: the mango dressing can be made several days ahead. The mango can be sliced up to a day ahead and kept separately in the fridge in an airtight container. Combine all the ingredients just before serving (to avoid the salad becoming watery).
Calories: 85kcal | Carbohydrates: 20g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 584mg | Potassium: 224mg | Fiber: 2g | Sugar: 17g | Vitamin A: 1206IU | Vitamin C: 50mg | Calcium: 21mg | Iron: 1mg