Thai-style Green Mango Salad with Apple
This salad will awaken your taste buds in the best way! It is flavourful, healthy, refreshing and makes or a delicious diabetes-friendly side-dish to your meal.
Servings: 6
Calories: 157.4kcal
Ingredients
- 2 mango under ripe peeled
- 1 apple green, not peeled
- 1 cup bean sprouts
- ¼ cup coconut shredded unsweetened
- 1 handful cilantro roughly chopped
- 2 stalks green onion sliced into 3-inch long slivers
- 1 red chili pepper or 2 bird chilis, sliced into thin rounds
- 10 leaves basil optional
- ¼ cup peanuts finely chopped
Dressing
- 3 tbsp rice vinegar
- 1 tbsp grape seed oil
- 1 tbsp lime juice
- 2 tsp sweet chili sauce or ½ tsp chili flakes plus 2 tsp honey
- 1 tbsp cilantro
Instructions
- Make the dressing first by mixing all the dressing ingredients together. Set aside.3 tbsp rice vinegar, 1 tbsp grape seed oil, 1 tbsp lime juice, 2 tsp sweet chili sauce, 1 tbsp cilantro
- Using a mandolin or slicer with the julienne blade on, and slice the mango into thin matchsticks (you can also do this by hand using a sharp knife). Slice the apple the same way, place in a tossing bowl.2 mango, 1 apple
- Add the bean sprouts, coconut, cilantro, green onion, chili and basil leaves, if using. Drizzle the dressing over and gently toss.1 cup bean sprouts, ¼ cup coconut, 1 handful cilantro, 2 stalks green onion, 1 red chili pepper, 10 leaves basil
- Arrange the salad piled on the small platter and sprinkle the peanuts on top and some additional cilantro.¼ cup peanuts
Cooking Tips
- Mango Slicing: Using a mandolin or slicer can make slicing the mango and apple into matchsticks much easier and uniform. Be cautious and use a hand guard to prevent injuries.
- Dressing Preparation: Shake the dressing ingredients together in a jar with a lid to emulsify them quickly and evenly.
- Adjusting Spice Levels: The amount of chili can be adjusted based on personal spice tolerance. Removing the seeds can also reduce the heat.
- Serving Suggestion: This salad is best served fresh but letting it sit for a few minutes after tossing with the dressing can allow the flavors to meld together more.
Nutrition
Nutrition Facts
Thai-style Green Mango Salad with Apple
Amount per Serving
Calories
157.4
% Daily Value*
Fat
8.2
g
13
%
Saturated Fat
3
g
19
%
Sodium
31.5
mg
1
%
Potassium
283.9
mg
8
%
Carbohydrates
20.7
g
7
%
Fiber
3.6
g
15
%
Sugar
16.1
g
18
%
Protein
3.4
g
7
%
Vitamin C
41.3
mg
50
%
Calcium
24.8
mg
2
%
Iron
0.7
mg
4
%
Magnesium
29
mg
7
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.