Thai Mango Salad

Ingredients

• 2 largeripe but firm mangoes, peeled and julienned
• 1 mediumred bell pepper, thinly sliced
• 1 smallred onion, thinly sliced
• 1 largecarrot, julienned or shredded
• 70 g (1 cup)shredded green or purple cabbage
• 15 g (½ cup)fresh coriander leaves, chopped, stems removed
• 10 g (¼ cup)fresh mint leaves, torn
• 35 g (⅓ cup)roasted peanuts, roughly chopped
• 30 ml (2 tablespoons)freshly squeezed lime juice
• 15 ml (1 tablespoon)fish sauce, or tamari for a vegetarian version
• 15 ml (1 tablespoon)rice vinegar
• 5 ml (1 teaspoon)palm sugar or brown sugar
• 1 small, optionalThai red chilli, finely sliced
• 15 ml (1 tablespoon)sesame oil or neutral oil

Instructions

1. 1

   Prepare the produce

   Peel and julienne the mangoes. Thinly slice the red pepper and red onion, shred or julienne the carrot, and prepare the herbs.

2. 2

   Mellow the onion

   Soak the sliced red onion in cold water for 5 minutes, then drain it.

3. 3

   Mix the dressing

   In a small bowl, whisk together the lime juice, fish sauce or tamari, rice vinegar, palm sugar, sesame oil and sliced chilli.

4. 4

   Check the balance

   Taste the dressing; it should be bright, slightly sweet and savoury.

5. 5

   Combine the salad

   Put the mango, red pepper, carrot, cabbage, coriander and mint in a large bowl.

6. 6

   Dress the ingredients

   Pour over the dressing and toss gently, coating the mango without breaking it up.

7. 7

   Add the peanuts

   Scatter the roasted peanuts over the salad just before serving so they stay crunchy.

8. 8

   Adjust and serve

   If you like, add another squeeze of lime or a little more sugar for a sweeter finish. Serve immediately for the best texture.

What is Thai mango salad?

Thai mango salad draws on the sweet-and-sour, savoury and spicy contrasts found in Thai cooking. This version pairs ripe but firm mango with crisp vegetables, fresh herbs and a lime-based dressing.

The mango should be ripe enough to taste sweet but firm enough to hold its shape when tossed. Peanuts bring a final crunchy contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 3g protein, 20g carbs, 7g fat.

The mango, carrot and other vegetables provide most of the carbohydrates, while sesame or neutral oil and peanuts contribute much of the fat. Peanuts and the fresh ingredients supply some protein, with fish sauce adding savoury flavour. Pair a serving with tofu or another protein and rice if you want a more filling plate.

Choose mangoes that hold their shape

Mangoes: look for fruit that gives slightly when pressed but is not soft or mushy. Julienne the flesh into strips so it mixes easily with the other ingredients.

Vegetables: slice the pepper and onion thinly, and shred or julienne the carrot. Keeping the pieces relatively fine helps distribute the dressing evenly.

Make a balanced dressing

Acidity: lime juice and rice vinegar give the dressing its tang. Sugar rounds out that sharpness, while fish sauce adds savoury depth.

Heat: the chilli is optional, so start with a small amount if you want a gentler result. Taste the dressing before adding it to the salad and adjust with lime or sugar to suit your preference.

Keep the textures crisp

Onion: the 5-minute soak in cold water softens its sharp bite. Drain it well before mixing so it does not water down the dressing.

Peanuts: add them at the end rather than tossing them with the dressing. This helps them retain their crunch.

Toss gently and serve promptly

Add the dressing to the combined fruit, vegetables and herbs, then toss carefully until everything is lightly coated. Overmixing can break up the mango.

Serve straight away for the freshest herbs and crispest vegetables. The recipe takes about 15 minutes in total.

Ways to serve it

Serve the salad as a fresh side alongside grilled tofu, fish or chicken. For a more substantial meal, pair it with rice or noodles.

If serving it as part of a spread, keep it chilled until shortly before eating and add the peanuts at the last moment.

Recipe notes & tips

• Choose mangoes that are ripe but still firm so they are easier to julienne and toss.
• Drain the soaked onion thoroughly before adding it to the salad.
• Taste the dressing on its own before pouring it over the ingredients.
• Toss gently to keep the mango pieces intact.
• Add the peanuts immediately before serving for the best crunch.

Variations

• Vegetarian dressing: replace the fish sauce with tamari or soy sauce.
• Milder chilli: leave out the Thai chilli for a gentler salad.
• More heat: add extra finely sliced chilli to the dressing.
• Herb balance: adjust the proportions of coriander and mint to suit your taste.
• Extra crunch: use purple cabbage for a colourful, crisp addition.

Common mistakes to avoid

• Using soft mango: it can collapse when tossed; choose fruit that is ripe but firm.
• Skipping the onion soak: the raw onion may taste harsh; soak it in cold water for 5 minutes and drain.
• Adding peanuts too early: they can lose their crunch; scatter them over the salad just before serving.
• Overmixing: the mango may break up; toss gently until just coated.
• Over-sweetening the dressing: add sugar sparingly and taste before adding more.

How to store

For the best texture, serve the salad immediately. If necessary, refrigerate leftovers in a covered container and eat within a day; keep the peanuts separate and add them just before serving.

Frequently asked questions