Mango Salad Recipe

Ingredients

• 180 g (4 cups)chopped romaine lettuce
• 2 largemangoes, peeled and diced
• 80 g (½ cup)red onion, thinly sliced
• ½English cucumber, diced
• 1red bell pepper, thinly sliced
• 15 g (¼ cup)chopped coriander
• 60 ml (4 tablespoons)olive oil
• 45 ml (3 tablespoons)lime juice
• 15 ml (1 tablespoon)red grape vinegar (or red wine vinegar)
• 7.5 ml (½ tablespoon)maple syrup
• 5 ml (1 teaspoon)lime zest
• 10 ml (2 teaspoons)fresh dill, finely chopped
• 3.75 ml (¾ teaspoon)red pepper flakes, more or less to taste
• 2.5 ml (½ teaspoon)salt
• 1.25 ml (¼ teaspoon)freshly ground black pepper

Instructions

1. 1

   Mix the dressing

   Whisk the olive oil, lime juice, red grape vinegar, maple syrup, lime zest, dill, red pepper flakes, salt and black pepper together in a small bowl. Leave the dressing to rest for 10 minutes.

2. 2

   Combine the salad

   Put the chopped romaine, diced mangoes, sliced red onion, diced cucumber, sliced red pepper and chopped coriander in a large bowl.

3. 3

   Dress and toss

   Just before serving, pour the dressing over the salad and toss gently until the ingredients are evenly coated.

What is mango salad?

Mango salad pairs ripe fruit with crunchy vegetables and a bright dressing. Salads built around mango are made in many places, so this combination does not belong to one particular culinary tradition.

This version keeps the ingredients fresh and uncooked, with lime, dill and a touch of chilli bringing contrast to the mango's sweetness.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 3g protein, 18g carbs, 9g fat.

The mango and vegetables provide most of the carbohydrates, while olive oil is the main source of fat; the salad itself contains little protein. For a more balanced plate, serve it with a protein-rich accompaniment such as beans, tofu, fish or chicken.

Choosing the ingredients

Ripe mangoes: choose fruit that gives slightly when pressed but is not mushy, so the cubes hold their shape when tossed.

Crisp vegetables: romaine, cucumber, pepper and red onion provide freshness and crunch. Slice the onion thinly so its flavour does not overwhelm the fruit.

Getting the dressing right

Whisking: combine the oil, lime, vinegar, syrup, zest, herbs and seasonings until the mixture looks evenly blended.

Resting: leave it for the specified 10 minutes to let the flavours mingle, then give it another quick whisk before pouring.

Keeping the texture fresh

Gentle tossing: mango pieces can soften or break apart if stirred vigorously, so turn the salad carefully until coated.

Just before serving: dress the salad at the last moment to help the romaine stay crisp rather than wilting in the acidic dressing.

Adjusting the flavour

Chilli: the red pepper flakes bring heat, so start with the listed amount and adjust it to suit your preference.

Sweetness and acidity: taste the dressing after whisking. The maple syrup rounds out the lime and vinegar, while the citrus zest adds a fragrant note.

Serving ideas

As a side: serve the salad alongside grilled vegetables, fish or chicken, or add it to a barbecue spread.

As a light meal: serve a generous bowl on its own, or pair it with a filling accompaniment such as beans or grains.

Recipe notes & tips

• Chop the vegetables and mango into similarly sized pieces for easier eating.
• Use ripe but firm mangoes so they remain intact when tossed.
• Taste the dressing before adding it and adjust the chilli to your liking.
• Whisk the dressing again just before pouring if the oil has separated.
• Keep the salad and dressing separate until just before serving.

Variations

• Add avocado: fold in diced avocado just before serving for a softer, creamy texture.
• Make it more filling: add cooked quinoa or chickpeas and toss gently.
• Change the herbs: use fresh mint in place of dill for a different aromatic note.
• Increase the heat: add extra red pepper flakes a little at a time.
• Add toasted nuts: scatter chopped cashews or peanuts over the salad just before serving.

Common mistakes to avoid

• Using overripe mango: very soft fruit can collapse when tossed; choose mangoes that still hold their shape.
• Dressing too early: the romaine can lose its crispness; add the dressing just before serving.
• Skipping the dressing rest: the flavours have less time to combine; leave it for the full 10 minutes.
• Tossing too firmly: the mango may break apart; turn the ingredients gently.
• Adding too much chilli at once: the heat can take over; start with the listed amount and taste.

How to store

For the best texture, store the undressed salad and dressing separately in airtight containers in the fridge and combine just before serving. Once dressed, the salad is best eaten straight away because the lettuce softens over time.

Frequently asked questions