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The Spruce / Diana Chistruga
Nutritional Guidelines (per serving) | |
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268 | Calories |
11g | Fat |
41g | Carbs |
8g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 268 |
% Daily Value* | |
Total Fat 11g | 14% |
Saturated Fat 4g | 21% |
Cholesterol 0mg | 0% |
Sodium 1172mg | 51% |
Total Carbohydrate 41g | 15% |
Dietary Fiber 6g | 22% |
Total Sugars 29g | |
Protein 8g | |
Vitamin C 83mg | 413% |
Calcium 68mg | 5% |
Iron 2mg | 9% |
Potassium 637mg | 14% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
This salad will blow you away with its taste bud-awakening flavors and mixture of textures. It uses green mango, which is mango that hasn't ripened yet, along with coconut, bean sprouts, cilantro, and spring onions, tossed in a refreshing lime dressing. It is very healthy, plus low in calories and fat. Enjoy it as a complete meal by adding cooked shrimp, chicken, or deep-fried tofu if you are vegetarian. Any way you toss it, this fresh-tasting salad will be sure to win rave reviews from all your culinary fans.
Ingredients
For the Salad Dressing:
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Garnish:
3 tablespoons fish sauce (or 1/4 cup soy sauce)
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1/4 cup lime juice (freshly squeezed)
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2 tablespoons brown sugar (or more to taste)
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2 teaspoons Thai chili sauce (or 1/2 teaspoon dried chile flakes)
For the Salad:
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1/4 cup dry shredded unsweetened coconut
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2 mangoes (firm, unripened)
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2 cups bean sprouts
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1/2 cup fresh coriander (cilantro, chopped)
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3 to 4 spring onions
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Optional:
1 cup cubed cooked chicken (or shrimp or fried tofu)
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Optional:
1 fresh-cut red chile pepper
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1 handful of peanuts or cashews (left whole or roughly chopped)
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1/3 cup fresh basil
Steps to Make It
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Gather the ingredients.Â
The Spruce / Diana Chistruga -
Mix together all the salad dressing ingredients in a bowl or cup. The dressing should be a mingling of sweet, sour, spicy, and salty, but more sweet than sour. Set aside.
The Spruce / Diana Chistruga -
Place the coconut in a dry frying pan or wok. "Dry-fry" the coconut, as if you were stir-frying it, 2 to 3 minutes over medium heat, or until it turns a light golden-brown and is fragrant. Transfer to a bowl to cool.
The Spruce / Diana Chistruga -
Using a sharp paring knife, peel the skin from the mangoes. The flesh of the mangoes should be firm and light yellow-orange.
The Spruce / Diana Chistruga -
Using a medium to large grater (the kind you would use for cabbage salad), grate the flesh of the mangoes into a mixing bowl. Keep in mind there is a large flat stone at the mango's center.
The Spruce / Diana Chistruga -
Add the bean sprouts, coriander, and spring onions, and the cooked chicken, shrimp, or tofu, and the fresh-cut chile, if using. Add half the toasted coconut and toss well to combine.
The Spruce / Diana Chistruga -
Add the dressing and toss again. Do a taste-test—add more fish sauce or soy sauce instead of salt if needed. If you prefer it sweeter, add a little more sugar (honey works too). If you prefer more spice, add more chili sauce. If too salty or sweet, add more lime juice.
The Spruce / Diana Chistruga -
Place on a serving platter. Sprinkle the nuts, basil, and remaining toasted coconut over the top and serve.Â
The Spruce / Diana Chistruga
Tips
- Unripe mangoes may be green or red-orange in color on the outside and should be a yellowish orange on the inside.
- To make this salad ahead of time, grate the mango and place in a covered container in the refrigerator. Toast the coconut, prepare the dressing, and have the rest of the ingredients close at hand. Then before serving, simply put together and toss.
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