Looking for a healthy and refreshing dish to spice up your meals? This Avocado and Mango Salad is a perfect choice that's both delicious and nutritious. Packed with fresh ingredients like juicy mangoes, creamy avocados, and vibrant veggies, this salad is not only a treat for the taste buds but also packed with vitamins and minerals.
What's more, it's incredibly easy to make. With just a few simple steps, you can have a tasty and colorful salad ready to serve in no time. Whether you’re planning a light lunch, a side dish for dinner, or a potluck contribution, this recipe brings together the perfect mix of flavors and textures.
Imagine the combination of sweet, tangy, and creamy all in one bite. The zest from lemon or lime juice adds a refreshing twist that elevates the dish to a new level. Whether you're a salad lover or just looking to add more greens to your diet, this Avocado and Mango Salad is a must-try.
Table of Contents
Ingredients and Substitutions
This section covers how to choose the best avocado and mango, enhance the flavors with fresh herbs and citrus, and substitute ingredients for those with specific dietary preferences.
Selecting Quality Avocado and Mango
When making an avocado and mango salad, choosing ripe fruits is essential for the best flavor and texture.
Avocados should be slightly soft but not mushy when you gently press them. Look for a dark, even color on the skin. Mangoes should have a slight give when pressed and a fragrant aroma near the stem. The skin color can vary, so focus more on texture and scent.
Using ripe avocados and mangoes ensures the salad has a creamy and sweet balance that complements the other ingredients.
Enhancing the Flavor with Fresh Herbs and Citrus
Adding fresh herbs and citrus can elevate the salad's taste. Fresh cilantro offers a burst of flavor that pairs well with the creamy avocado and sweet mango.
Alternative Ingredients for Dietary Preferences
For those with dietary preferences or restrictions, various substitutions can be made. If you're vegan, you might replace honey with agave syrup or maple syrup. Goat cheese can add a tangy flavor for those who consume dairy.
For a different taste, try balsamic vinegar instead of lime juice. Swapping olive oil with avocado oil offers a richer taste. Kosher salt and freshly ground pepper can be adjusted based on personal preference.
By using fresh, quality ingredients and considering dietary needs, the avocado and mango salad can be adjusted to suit various tastes and restrictions.
Preparation and Cooking Instructions
This section covers how to prepare and assemble the mango and avocado salad. It also includes tips on cooking times for optional proteins to pair with the salad.
Detailed Steps for Assembling the Salad
Start by preparing the ingredients. Peel and dice ripe avocados and mangoes into small cubes. Chop red onion, cilantro, and jalapeño peppers finely.
Place the chopped avocado, mango, red onion, cilantro, and jalapeño into a large mixing bowl. Squeeze fresh lime juice over the mixture and add salt and pepper to taste.
For the dressing, mix together lemon juice, olive oil, and zest in a mason jar or small bowl. Shake thoroughly to combine and pour over the salad. Gently toss the salad using two large forks, ensuring all ingredients are well mixed.
Cooking Times for Add-In Proteins
Adding proteins like chicken, shrimp, or salmon can make the salad more filling. Here are the suggested cooking times:
Chicken: Cook boneless, skinless chicken breasts over medium heat for about 6-7 minutes per side or until the internal temperature reaches 165°F.
Shrimp: Cook peeled and deveined shrimp over medium heat for 2-3 minutes per side until pink and opaque.
Salmon: Cook salmon fillets over medium heat for 4-5 minutes per side or until the internal temperature reaches 145°F.
Storing and Serving Suggestions
This salad is perfect for warm weather, picnics, and light lunches. Learn how to store and serve it to keep it fresh and delicious.
Optimal Storage for Freshness
To keep your Avocado and Mango Salad fresh, it’s best to prepare and consume it the same day. If you have leftovers, store them in an airtight container. Avocado tends to brown quickly, so add a little extra lime or lemon juice to help preserve the color and taste.
Refrigerate the salad as soon as possible, ideally within two hours of preparation. This helps keep the ingredients fresh and safe to eat. If using tomatoes, garlic, or red onion, make sure they are well-mixed with extra virgin olive oil and lime juice to enhance storage.
For single servings or packed lunches, use smaller containers. This keeps the portion easy to grab and go. Remember to add fresh toppings like green onions, mint, or basil right before serving to maintain their vibrant flavor and color.
Lastly, when storing, keep the salad away from strong-smelling foods to prevent it from absorbing unwanted odors. With proper storage, your salad can remain delicious for 1–2 days.
Avocado and Mango Salad Recipe
Ingredients
- ¾ cup extra-virgin olive oil
- ¼ cup freshly squeezed lime juice (from 2 limes)
- ¼ cup minced shallot
- 1 tablespoon fish sauce
- 1 teaspoon granulated sugar
- ¼ teaspoon minced garlic
- Kosher salt and black pepper, to taste
- ½ cup chopped cilantro leaves and tender stems
- 1 large head of Boston or butter lettuce (1 pound), trimmed and leaves torn into large pieces
- 2 ripe mangoes, sliced or cubed
- 8 ounces snap peas, trimmed and thinly sliced on the diagonal
- 2 ripe avocados, sliced or cubed
Steps
Prepare the Dressing: In a large bowl, whisk together the olive oil, lime juice, minced shallot, fish sauce, sugar, and garlic until well blended. Season with salt and pepper, to taste. Add half of the chopped cilantro into the dressing and mix.
Prepare the Vegetables and Fruits: Peel and cube the mangoes and avocados. Thinly slice the snap peas. Tear the lettuce leaves into large pieces.
Combine the Ingredients: On a serving platter, lay the torn lettuce leaves in an even layer. Add the mangoes, snap peas, and avocados to the large bowl with the dressing. Gently toss to evenly coat.
- Assemble the Salad: Arrange the coated salad mixture over the lettuce on the serving platter. Garnish with the remaining chopped cilantro.
- Serve: Serve immediately with the remaining dressing on the side for extra drizzling, if desired.
Recipe Notes
- If you don't have fish sauce, you can substitute it with soy sauce or tamari for a similar flavor.
- For a vegan version, replace the fish sauce with coconut aminos.
- To add some crunch, sprinkle in some chopped peanuts before serving.
- If mangoes are out of season, try using ripe peaches or tomatoes for a different twist.
- This salad pairs wonderfully with grilled or roasted fish, chicken, or steak.
Nutritional Benefits
Avocado and mango salad is not only delicious but also packed with nutrients that are beneficial for overall health. This section explores the macronutrient and fiber content, as well as the vitamins and minerals found in the salad.
Macronutrients and Fiber Content
Avocado and mango salad offers a balanced mix of macronutrients. Avocado provides healthy fats, while mangoes deliver natural sugars and carbs. This combination makes the salad filling and nutritious.
| Nutrient | Amount per Serving (2 cups) |
|---|---|
| Calories | 250 |
| Protein | 3 grams |
| Fats | 15 grams |
| Carbohydrates | 35 grams |
| Fiber | 10 grams |
The healthy fats from avocados help maintain heart health and reduce bad cholesterol. Meanwhile, the fiber from both fruits aids in digestion and keeps you full longer. With 10 grams of fiber per serving, this salad supports healthy digestive functions and can help manage weight.
Vitamins and Minerals Overview
This salad is rich in essential vitamins and minerals, contributing to its health benefits.
| Vitamin/Mineral | Amount per Serving (2 cups) |
|---|---|
| Vitamin A | 25% of daily value |
| Vitamin C | 60% of daily value |
| Calcium | 4% of daily value |
| Potassium | 15% of daily value |
| Iron | 6% of daily value |
Mangoes are high in Vitamin A and C, which support eye health and immune functions. Avocados provide potassium, which is crucial for heart and muscle functions. Although the salad is lower in calcium and iron, the overall blend of vitamins and minerals makes it a nutritious choice.
Frequently Asked Questions
Avocado and mango salad is a refreshing and delicious dish that’s perfect for any occasion. Below, you'll find answers to common questions about making this salad, including essential ingredients, variations, and more.
What are the essential ingredients for a simple avocado and mango salad?
The basic ingredients for an avocado and mango salad include ripe avocado, fresh mango, red onion, and tomatoes. You can also add bell peppers or jalapeños for extra flavor. A simple dressing of olive oil and lime or lemon juice ties everything together.
How can I make a keto-friendly avocado and mango salad?
To make the salad keto-friendly, use fewer mango pieces since mangoes are higher in carbs. Stick to plenty of avocados, cucumbers, and leafy greens. A dressing made of olive oil and lemon juice with some spices will keep it low-carb.
What tips are there for making the best avocado and mango salad?
Always use ripe avocados and mangoes for the best texture and flavor. Adding a bit of sea salt and pepper enhances the taste. Gently toss the ingredients to avoid mushing the avocado. Including fresh herbs like cilantro can give the salad a fresh kick.
Can you suggest a dressing for avocado and mango salad that enhances the flavors?
A simple yet flavorful dressing can be made with olive oil, lime juice, and a bit of honey. Season with sea salt and pepper. Adding a touch of crushed red pepper can give it a slight kick, if desired.
What variations can I try for a Thai-inspired mango and avocado salad?
For a Thai twist, add some finely chopped Thai basil, mint, and cilantro. Include thinly sliced red chili for heat, and mix in some fish sauce with the lime juice for a more authentic flavor. Peanuts or cashews can add a nice crunch.
Why is it recommended to add avocado to the salad just before serving?
Avocados tend to brown quickly once cut. Adding them just before serving means they stay fresh-looking and maintain their creamy texture. If you're preparing in advance, squeeze some lemon or lime juice on the avocado pieces to slow down the browning process.
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