Fresh and Healthy Mango and Avocado Salad Recipe
Mango and avocado make a delightful combination, creating a salad that is refreshing, nutritious, and bursting with tropical flavors. This Mango and Avocado Salad Recipe is perfect for warm weather, bringing together creamy avocados, sweet mangoes, and zesty lime dressing for a vibrant dish. Whether served as a side dish or a light meal, this salad is packed with essential nutrients, making it a fantastic addition to a healthy diet. The mix of textures and flavors ensures that every bite is a treat!
Nutrition & Health Benefits
This salad is not just delicious but also highly nutritious. Mangoes are rich in vitamins A and C, promoting healthy skin and immunity, while avocados provide heart-healthy monounsaturated fats, fiber, and potassium. The addition of red onions and cilantro offers antioxidants and anti-inflammatory properties, making this salad a wholesome choice.
Nutritional Information (Per Serving):
- Calories: 220 kcal
- Protein: 2g
- Carbohydrates: 30g
- Fat: 12g
- Fiber: 6g
- Sugar: 20g
- Sodium: 75mg
Recipe Details
- Prep Time: 15 minutes
- Active Time: 15 minutes
- Resting Time: 5 minutes
- Total Time: 20 minutes
- Cuisine: International
- Course: Salad
- Servings: 4
Equipment Needed
- Sharp knife
- Cutting board
- Large mixing bowl
- Small bowl for dressing
- Whisk or fork
- Serving spoon
Ingredients
- 2 ripe mangoes, peeled, pitted, and diced
- 2 ripe avocados, peeled, pitted, and diced
- ½ small red onion, finely sliced
- ¼ cup fresh cilantro, chopped
- ½ red bell pepper, diced (optional for extra crunch)
- ¼ cup fresh lime juice (about 2 limes)
- 2 tablespoons olive oil
- 1 teaspoon honey or maple syrup
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon red chili flakes (optional, for a spicy kick)
- ¼ cup crumbled feta cheese (optional, for a creamy texture)
- ¼ cup toasted pumpkin seeds or almonds (optional, for crunch)
Instructions
Step 1: Prepare the Ingredients
- Wash and dry all fresh produce.
- Peel the mangoes, remove the pits, and cut them into bite-sized cubes.
- Slice the avocados in half, remove the pits, and scoop out the flesh. Dice into similar-sized cubes as the mango.
- Finely slice the red onion and chop the fresh cilantro.
- If using bell pepper, dice it into small pieces for an extra crunch.
Step 2: Make the Dressing
- In a small bowl, whisk together the lime juice, olive oil, honey (or maple syrup), salt, black pepper, and red chili flakes if using.
- Taste the dressing and adjust seasoning as needed.
Step 3: Assemble the Salad
- In a large mixing bowl, gently combine the diced mangoes, avocados, red onion, cilantro, and bell pepper.
- Drizzle the dressing over the salad and toss gently to coat the ingredients without mashing the avocado.
Step 4: Add Optional Toppings
- Sprinkle crumbled feta cheese over the salad for added creaminess.
- Add toasted pumpkin seeds or almonds for extra crunch and nutrition.
Step 5: Rest and Serve
- Let the salad sit for about 5 minutes to allow the flavors to meld together.
- Serve immediately as a side dish or a light meal. It pairs well with grilled chicken, shrimp, or fish.
Serving Suggestions
- Serve alongside grilled meats for a complete meal.
- Enjoy it as a topping for tacos or wraps.
- Pair it with quinoa or couscous for a heartier dish.
Storage Tips
- This salad is best enjoyed fresh. However, if you need to store leftovers, place them in an airtight container and refrigerate for up to 24 hours.
- To prevent avocados from browning, squeeze extra lime juice over the salad before storing.
Variations & Substitutions
- Add Protein: Toss in grilled shrimp, chicken, or tofu for a protein boost.
- Make It Vegan: Skip the feta cheese or replace it with dairy-free cheese.
- Switch Up the Dressing: Use balsamic vinaigrette for a tangy twist.
- Include More Greens: Mix in baby spinach or arugula for added freshness.
Final Thoughts
This Mango and Avocado Salad Recipe is a delightful blend of sweet, creamy, and tangy flavors that make it a crowd-pleaser. It’s quick to prepare, nutrient-dense, and incredibly versatile. Whether you’re hosting a summer BBQ or simply craving a light and refreshing dish, this salad is sure to impress. Try it today and enjoy a taste of tropical goodness!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.