How to Make a Healthy Vietnamese Mango Salad

Vietnamese mango salad is a refreshing dish that perfectly balances sweetness, tanginess, and crunch. It's a nutritious choice that is easy to prepare and can be enjoyed as a side or main dish. Follow this simple recipe to create your own delicious and healthy Vietnamese mango salad.

Ingredients

To make a healthy Vietnamese mango salad, you will need the following ingredients:

  • 2 ripe but firm mangoes, julienned
  • 1 cup of shredded carrots
  • 1 cup of cucumber, thinly sliced
  • 1 cup of cherry tomatoes, halved
  • 1/4 cup of fresh mint leaves, chopped
  • 1/4 cup of fresh cilantro, chopped
  • 1/4 cup of roasted peanuts, crushed

Dressing Ingredients

The dressing is crucial to enhancing the flavors of your salad. You will need:

  • Juice of 2 limes
  • 2 tablespoons of fish sauce (or soy sauce for a vegetarian option)
  • 1 tablespoon of honey or maple syrup
  • 1 teaspoon of chili flakes (adjust according to your spice preference)

Instructions

Follow these steps to prepare your healthy Vietnamese mango salad:

  1. Prepare the dressing: In a small bowl, whisk together the lime juice, fish sauce, honey, and chili flakes until well combined.
  2. Mix the salad: In a large bowl, combine the julienned mangoes, shredded carrots, cucumber slices, and cherry tomatoes. Toss gently to combine the vegetables without bruising the mango.
  3. Add herbs: Add the chopped mint and cilantro to the salad mix, tossing gently to distribute the herbs evenly.
  4. Pour the dressing: Drizzle the dressing over the salad, and toss everything together until the ingredients are well coated.
  5. Finish with peanuts: Top the salad with crushed roasted peanuts for added texture and crunch. Adjust seasoning if necessary.

Serving Suggestions

This healthy Vietnamese mango salad can be served immediately, but for deeper flavor, let it sit for about 15-30 minutes before serving. It pairs well with grilled proteins such as chicken or shrimp, making it a versatile addition to any meal.

Health Benefits

Not only is this salad delicious, but it also offers numerous health benefits:

  • Rich in Vitamins: Mangoes are a great source of vitamins A and C, while carrots provide beta-carotene which is beneficial for eye health.
  • High in Fiber: The fresh vegetables contribute to your daily fiber intake, aiding digestion.
  • Low in Calories: This salad is light and low in calories, making it a perfect option for those watching their weight.
  • Heart-Healthy: The healthy fats from peanuts and the antioxidants from herbs promote heart health.

Enjoy making and sharing this healthy Vietnamese mango salad with family and friends, and relish the vibrant flavors while nourishing your body!