Thai-style mango salad

Ingredients

• 2mangoes
• 1carrot
• 2red bell peppers
• 2shallots
• 1chilli
• 9 g (0.33 oz)fresh coriander
• 9 g (0.33 oz)fresh mint
• 1 clovegarlic
• 45 ml (3 tbsp)sweet chilli sauce
• 0.5lime
• 30 ml (2 tbsp)soy sauce
• 21 g (0.75 oz)roasted peanuts

Instructions

1. 1

   Prepare the vegetables

   Peel the mangoes and carrot, then cut them into thin strips with a julienne peeler or knife. Remove the seeds from the peppers and slice them finely. Peel and finely dice the shallots, cut the chilli diagonally, and roughly chop the coriander and mint. Put all the chopped vegetables and herbs in a large bowl.

2. 2

   Mix the dressing

   Finely grate the garlic into a small bowl. Add the sweet chilli sauce, juice from the lime half and soy sauce, then whisk until combined.

3. 3

   Toss and serve

   Pour the dressing over the salad and toss to coat. Scatter the roasted peanuts over the top before serving.

What is Thai-style mango salad?

This is a fresh, Thai-inspired salad built around mango, crisp vegetables, herbs and a sweet-savoury, chilli-spiked dressing. It draws on the balance of fruity, tangy, salty and spicy flavours associated with Thai cooking, without claiming to be a traditional regional recipe.

Ripe mango gives this version its juicy sweetness, while carrot and peppers add crunch. Mint, coriander and peanuts bring freshness and a toasty finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 368 calories, 9g protein, 84g carbs, 4g fat.

Most of the carbohydrates come from the mangoes, carrot and sweet chilli sauce, while the peanuts contribute much of the fat and some protein. For a more balanced plate, serve a portion alongside a protein-rich food such as tofu, prawns or chicken.

Choosing the mangoes and vegetables

Mangoes: Choose fruit that is ripe but still firm enough to slice into strips; very soft mango can break down when tossed.

Vegetables: Thin, even strips of carrot and pepper are easier to mix and pick up with a fork. A julienne peeler is handy, but a sharp knife works too.

Getting the dressing balanced

Sweet chilli sauce, lime juice and soy sauce make a quick dressing with sweet, sharp and savoury notes. Grating the garlic finely helps it distribute through the dressing instead of leaving large, pungent pieces.

Taste the dressing before tossing if you like, keeping in mind that the mango will add sweetness once everything is combined.

Keeping the salad crisp

Cutting the ingredients into fine strips gives the salad a light, crunchy texture and helps the dressing coat each piece. Toss gently so the mango keeps its shape.

Add the peanuts just before serving for the best contrast. Once dressed, the vegetables will gradually soften as they sit.

Adjusting the chilli

Chilli: The recipe uses one chilli, but its heat depends on the variety and how much of the seeds and inner membrane you include. For a milder salad, remove them before slicing.

Herbs: Roughly chopping the coriander and mint keeps their flavour noticeable without turning them into a fine paste.

What to serve alongside

Serve the salad on its own for a fresh lunch, or alongside rice and a savoury main. Grilled tofu, prawns or chicken can make it a more substantial meal.

If serving as part of a spread, add the peanuts at the table so they stay crunchy.

Recipe notes & tips

• Use mangoes that are ripe but still firm enough to slice cleanly.
• Cut the vegetables into similar-sized strips for an even mix of textures.
• Remove the chilli seeds and inner membrane if you prefer less heat.
• Grate the garlic finely so it blends smoothly into the dressing.
• Toss the salad gently to avoid breaking up the mango.
• Keep the peanuts aside until just before serving so they stay crisp.

Variations

• Add tofu: Serve with crisp or grilled tofu for a more filling meal.
• Use prawns: Add cooked prawns for a savoury protein pairing.
• Swap the herbs: Use extra mint or coriander if you do not have both.
• Adjust the heat: Replace the fresh chilli with a smaller amount for a gentler salad.
• Add cucumber: Cut it into fine strips for extra crunch and freshness.

Common mistakes to avoid

• Overripe mango: It can turn mushy when tossed, so choose fruit that still holds its shape.
• Uneven slicing: Thick pieces are harder to coat evenly; aim for fine, similar-sized strips.
• Too much chilli heat: Remove the seeds and inner membrane, or use less chilli.
• Large garlic pieces: They can taste harsh in the dressing; grate the clove finely.
• Adding peanuts too early: They soften in the dressing, so scatter them over just before serving.

How to store

For the best texture, serve the salad soon after tossing. If needed, refrigerate leftovers in a covered container and eat within 1 day; keep any peanuts separate and add them just before serving. This fresh salad is best served cold rather than reheated.

Frequently asked questions