How to make Mango and Hemp seed salad Dressing

Welcome, fellow epicureans, to a culinary adventure that promises to elevate your salad game to unparalleled heights. I’m delighted to share with you a recipe that marries the tropical vibrancy of mango with the nuanced earthiness of hemp seeds. Let me guide you through crafting a Mango and Hemp Seed Salad Dressing that’s not just a treat for the palate, but also a boon for your health.

Mango and Hemp seed salad Dressing

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Mango and Hemp seed salad Dressing

Mango and hemp seed salad dressing is a culinary condiment combining the sweet, tropical flavors of mango with the nutty taste of hemp seeds. This type of dressing can range from smooth and creamy to chunky and textured, depending on the preparation method. Mangoes bring a bright acidity and natural sweetness that can balance richer ingredients. Hemp seeds, on the other hand, are known for their health benefits – they are a great source of plant-based protein and offer essential fatty acids such as omega-3 and omega-6 in a balanced ratio, as well as a good amount of dietary fiber.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Salad
Cuisine American
Servings 1 cup
Calories 98 kcal


  • 1 bowl


  • 3/4 cup mango chunks
  • 2 tbsp hemp seeds
  • 1/4 cup water or as needed
  • 2 tbsp freshly squeezed lime juice or red wine vinegar
  • 1/2 tsp dijon mustard
  • 1-2 tbsp pure maple syrup or to taste
  • 1/2 tsp kosher salt
  • 1/2 tbsp chopped shallots
  • Freshly ground black pepper to taste


  • Combine all the ingredients in a bowl of a blender or mini food processor, add 1/4 cup of water first and blend until smooth. Taste and add more water and maple syrup as needed
  • Serve dressing immediately or transfer in an air tight container and refrigerate until serving time, use within 5 days. Enjoy!
Keyword hemp seeds, mango

Tips for making about Mango and Hemp seed salad Dressing

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Cooking Tips about Mango and Hemp seed salad Dressing

  • Choose ripe mangoes: For the best flavor and texture, use mangoes that are ripe and soft to the touch. Ripe mangoes will blend smoothly and offer a natural sweetness.
  • Roast the hemp seeds: Lightly toasting hemp seeds in a dry skillet can enhance their nutty flavor. Keep a close eye on them as they can burn quickly. Once toasted, allow them to cool before blending.
  • Balancing flavors: To counterbalance the sweetness of the mango, incorporate acidic components like lime or lemon juice. Add salt, pepper, or a hint of chili for complexity.
  • Achieving creaminess: If you desire a creamier texture, consider adding a small amount of olive oil or even avocado to the mixture. These will emulsify well with the mango puree and hemp seeds.
  • Use a high-speed blender: To get a smooth consistency, blend all the ingredients in a high-speed blender. This pulverizes the hemp seeds and integrates them fully with the mango.
  • Adjust consistency: Depending on the desired thickness of your dressing, you can adjust the consistency by adding a bit of water or a liquid such as orange juice for thinning it out, if needed.
  • Season and taste: Always taste your dressing and adjust the seasoning as needed. You may find a need for more acid, sweetness, or salt after the initial blend.
  • Rest the dressing: Letting the dressing sit in the refrigerator for at least an hour can help the flavors meld and intensify.

Serving suggestions about mango and hemp seed salad dressing

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When contemplating a salad dressing that incorporates both mango and hemp seeds, we’re orchestrating a dance of flavors and textures which could render the end product both nutritious and vibrant. Mango with its sweet, tropical flavor profile can impart a lusciously smooth base to a dressing, while hemp seeds offer a subtle nuttiness and are valued for their essential fatty acids and protein. Bearing these qualities in mind, utilizing ripe mangos will heighten the sweetness and provide the necessary liquidity for a dressing. Opting for cold-pressed hemp seed oil can be a way to introduce a rich, earthy complexity and retain the nutritional integrity of hemp.

For the preparation, pureeing the mango flesh smooths the foundation of the dressing, to which hemp seed oil can be added in a thin stream to emulsify and integrate fully with the mango puree. A balance of acidity is essential to round out the dressing’s profile, thus introducing lime or lemon juice can counteract the sweetness of mango. For a robust flavor, infusing the dressing with minced garlic, fresh ginger, or a touch of soy sauce or apple cider vinegar would contribute depth and a slight tang. Seasoning with salt and pepper is crucial for enhancing the layers of flavor harmoniously.

In terms of serving suggestions, this dressing would pair well with salads that have a sturdy green base, like kale or romaine, which can support the dressing’s weight and flavor. Added components of the salad could include ingredients like avocado for creaminess, toasted nuts or seeds for crunch, and perhaps black beans or quinoa for additional protein. Such a dressing would also resonate well with a slaw of crisp, julienned vegetables like carrots, red cabbage, or bell peppers, allowing the sweet and tangy qualities of the dressing to cling to the vegetables’ surfaces. The unique combination of mango and hemp seeds enlarges the gastronomic possibilities and can be a delightful accompaniment to an array of dishes beyond salads, potentially functioning as a sauce for cold pasta or a grain bowl topper.

Top 5 FAQs about Mango and Hemp seed salad Dressing

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  • What are the nutritional benefits of using mango and hemp seed in a salad dressing? Mangoes bring a high level of vitamins, especially vitamin C, and also contain digestive enzymes like amylases. Hemp seeds offer a source of complete protein, containing all nine essential amino acids, and are rich in omega-3 and omega-6 fatty acids, which have anti-inflammatory properties.
  • How do you make a mango and hemp seed salad dressing? A basic recipe would blend ripe mango chunks, hemp seeds, a bit of vinegar or lime juice for acidity, olive oil for smoothness, a sweetener if necessary, and seasonings like salt, pepper, and perhaps a hint of chili or garlic for complexity. The ingredients are typically processed until smooth, and the dressing can be adjusted according to taste, adding more acid, sweet, or seasoning as desired.
  • Can this dressing be made in advance, and how should it be stored? Yes, mango and hemp seed salad dressing can be made in advance. It should be stored in an airtight container in the refrigerator. It can typically last for several days, though it’s best to consume it within 3-4 days for optimum flavor.
  • Is this dressing suitable for vegans or individuals with dietary restrictions? Mango and hemp seed dressing can be suitable for vegans as it contains no animal products. For other dietary restrictions, it’s gluten-free and nut-free (though those with hemp allergies should avoid it), and can be modified to be low in sugar. It’s important to review the specific dietary needs and ensure no added ingredients go against them.
  • How can the flavor profile of mango and hemp seed dressing be altered? The basic flavor profile can be altered by introducing different ingredients. For a Thai twist, one might add cilantro, ginger, and coconut milk. For a Latin-inspired version, adding cilantro and jalapeño could be effective. To sweeten the dressing naturally, ingredients like dates or agave syrup can be added. The versatility of the mango and hemp seed dressing allows for a lot of creativity.


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The combination of mango and hemp seeds in a dressing is likely to provide a balance of sweet and savory tastes, alongside creamy textures if the mango is pureed and the hemp seeds are blended into the mix. This type of dressing could be an appealing way to add a flavorful and nutritious boost to salads, and it could be particularly suited to dressings for summer dishes or tropical-themed meals. As a homemade dressing, it can be adapted to personal taste preferences, and additional ingredients such as lime juice, chili, or herbs could be added to create a more complex flavor profile.

Moreover, integrating mango and hemp seed into a salad dressing aligns well with trends in healthy eating and could be suitable for various dietary needs, including plant-based diets, given that both ingredients are natural and nutritious plant-derived products.


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