How to make Plant-based Veggies & Mango Salad with Peanut Dressing

Bask in the refreshing symphony of crisp vegetables and sweet mango, all drizzled with a savory peanut dressing, as you delve into the Plant-based Veggies & Mango Salad with Peanut Dressing . This dish is a celebration of freshness, combining the crunch of vibrant veggies with the succulent juiciness of ripe mangoes, each component thoughtfully chosen to complement plant-based diets and tantalize the taste buds.

In this salad, you might find a colorful array of lettuce, thinly sliced cucumbers, red bell peppers, and spring onions, harmonizing with the tropical allure of mango pieces. These ingredients not only provide a satisfying crunch and diversity of flavors but are also packed with vitamins, minerals, and fiber, promoting a health-conscious lifestyle.

The savory peanut dressing is the pièce de résistance, tying together the individual elements with its rich, nutty flavor profile complemented by hints of soy sauce, ginger, and garlic, along with a touch of sweetness from a natural sweetener like agave or honey. A splash of lime juice could add a zesty accent, enhancing the intricate taste arrangement further.

Whether as a standalone meal that’s both filling and nutritiously balanced or served as an exotic side to enliven any dining experience, the Plant-based Veggies & Mango Salad with Peanut Dressing is incredibly adaptable. Its combination of textures, from the soft, ripened mango to the crunch of raw veggies, supported by the creamy indulgence of the peanut dressing, creates a culinary delight perfect for those seeking a vibrant, healthful, and utterly delicious salad option.

For more specific details or a tailored recipe, one might explore various culinary resources or conduct a dedicated search to satisfy their curiosity and kitchen endeavors.

Plant-based Veggies & Mango Salad with Peanut Dressing

Plant-based Veggies & Mango Salad with Peanut Dressing

The Plant-based Veggies & Mango Salad with Peanut Dressing is a delectable mix of fresh, crunchy vegetables and the sweet, juicy flavor of ripe mangoes, topped with a savory and rich peanut dressing. Specifically designed to cater to plant-based diets, the salad may feature ingredients like crisp lettuce, cucumber slices, red bell peppers, and spring onions, all contributing their unique flavors and providing a spectrum of vitamins and minerals.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Salad

Cuisine French

Servings 4 serving

Calories 242 kcal

Equipment

• 1 mixing bowl

Ingredients

  

For SALAD

• 1 large ripe mango peeled and cubed
• 1 head butter lettuce wash, dry and chop into bite-sized pieces
• 1 1/2 cups finely shredded carrot
• 1 1/4 cups shredded red cabbage
• 1/2 cup fresh chopped cilantro plus more for serving

For DRESSING

• 1/3 cup creamy salted peanut butter (you can also use other seed/ nut butter
• like sunflower /cashew)
• 1 1/2 tbsp maple syrup
• 2-3 tsp chili garlic sauce
• 2 1/2 tbsp lime juice
• 3 tbsp coconut aminos you can substitute with 2 tbsp of soy sauce or tamari
• Water to thin

FOR SERVING optional

• Roasted salted peanuts finely chopped
• Fresh cilantro

Instructions

 

• Combine the butter lettuce, carrot, mango, cabbage, and cilantro in a large mixing bowl
• Combine the dressing ingredients a in a medium mixing bowl, peanut butter, maple syrup, coconut aminos sauce, lime juice, and chili garlic and then whisk until smooth and creamy.
• Add water to thin, little at a time until desire pourable stage is achieve. Taste dressing and make adjustments to suit your taste, adding more maple syrup for sweetness, lime for acidity, coconut aminos for overall flavor chili or garlic sauce for heat. Add more peanut butter, if too thin and little more water if too thick to thin.
• Divide salad among 4 serving plate, garnish with Fresh cilantro and chopped roasted salted peanuts with dressing by the side and enjoy immediately.
• Store any leftover separately in an air tight container and keep in the fridge, use the salad within 3 days and dressing within 7 days.

Keyword butter lettuce, mango

Cooking Tips about Plant-based Veggies & Mango Salad with Peanut Dressing

• Vegetable Prep: Wash all your vegetables thoroughly. Use a sharp knife to cut the veggies into uniform shapes and sizes to ensure a consistent texture throughout the salad.
• Mango Selection: Choose ripe but firm mangoes that will hold their shape when sliced or diced. To test for ripeness, gently press the mango – it should yield slightly to pressure but not be mushy.
• Peanut Dressing: For the peanut dressing, blend smooth peanut butter with soy sauce, fresh ginger, garlic, and a sweetener like agave syrup or maple syrup for a vegan option. Add lime juice for a tangy flavor and thin the dressing with a bit of warm water to desired consistency.
• Toasting Nuts: If including nuts in the salad or dressing, consider toasting them first to bring out their natural oils and enhance the flavor.
• Herbs: Fresh herbs such as cilantro or basil can add bright, aromatic notes to the salad. Chop them finely and sprinkle on top just before serving.
• Balance Sweetness and Heat: Adjust the sweetness and heat levels in the peanut dressing to suit your taste preferences. You could add chili flakes or hot sauce for more heat or increase the sweetener if you prefer a milder taste.
• Serving Chilled: The salad can be refrigerated for a short time before serving; this will help the flavors meld together and provide a refreshing experience.
• Plating: Serve the salad on a platter or in a bowl that showcases the vibrant colors of the veggies and mango.
• Optional Toppings: For added texture and nutrition, sprinkle seeds like sunflower or pumpkin, or additional chopped nuts on top of the salad before serving.
• Dressing: To prevent the veggies from becoming soggy, you may want to serve the dressing on the side and allow individuals to dress their own salad portion.

Serving suggestions about Plant-based Veggies & Mango Salad with Peanut Dressing

• As a Standalone Meal: This salad can serve as a filling and satisfying main dish for those seeking a light yet nutrient-dense meal.
• Side Dish to Complement Mains: Pair it with a tofu stir-fry or veggie burgers to add a fresh and vibrant component to your meal.
• Part of a Buffet Spread: Include the salad as part of a larger buffet lineup for events or family gatherings, where its exotic flavor will shine alongside other dishes.
• Bring to Picnics or Potlucks: Its colorful appearance and hearty ingredients make it perfect for outdoor meals or community gatherings.
• Incorporate into a Wrap or Sandwich: Scoop the salad into a whole-grain wrap or sandwich bread for a delicious handheld lunch option.
• Meal Prepping: Portion the salad into containers for a week’s worth of health-focused lunches. Store the dressing separately to keep everything fresh until you’re ready to eat.
• Add Protein: Enhance the salad by topping it off with grilled tempeh, seitan, or roasted chickpeas to boost protein content.
• Serve at Brunch: Offer it as a part of a brunch menu for a refreshing contrast to breakfast classics.
• After Exercise: Enjoy it as a post-workout meal due to its mix of carbohydrates from the veggies and mango and healthy fats from the peanut dressing.
• Dinner Under the Stars: Serve this salad during an al fresco dinner, allowing its flavors to complement the freshness of outdoor dining.

Top 5 FAQs about Plant-based Veggies & Mango Salad with Peanut Dressing

• What ingredients are commonly found in a Plant-based Veggies & Mango Salad with Peanut Dressing? The salad usually features fresh, crunchy vegetables like lettuce, cucumber, red bell peppers, and spring onions, combined with ripe mango for a sweet flavor contrast. The peanut dressing typically consists of creamy peanut butter, soy sauce, ginger, garlic, a natural sweetener like agave or honey, and lime juice for a zesty note.
• Is this salad suitable for vegan diets? Yes, this salad is designed to cater to plant-based diets and can be made vegan by ensuring that all ingredients, including the sweetener used in the dressing (such as using agave instead of honey), are vegan-friendly.
• Can the Plant-based Veggies & Mango Salad with Peanut Dressing be considered a complete meal? Absolutely. The combination of protein-rich peanut dressing with a variety of nutrient-dense vegetables and fruits makes it filling enough to serve as a main dish. However, if you desire extra protein, consider adding chickpeas, tofu, or tempeh to boost the protein content further.
• How do you properly prepare the mango for the salad? Select ripe but firm mangoes that retain their shape when sliced. Peel the mango and cut the flesh away from the pit. Then, slice or dice it into bite-sized pieces according to your preference. To test for ripeness, gently press the mango; it should yield slightly but not be mushy.
• What are some variations or additions that could be made to this salad? Variations might include adding different types of greens, such as spinach or arugula, for added nutrients and a peppery flavor. You could incorporate other fruits like avocado for creaminess or sprinkle toasted nuts and seeds for extra crunch and nutrition. Adjusting the amount of heat in the peanut dressing, such as by adding chili flakes or hot sauce, can also personalize the salad to suit individual taste preferences.

In conclusion, the Plant-based Veggies & Mango Salad with Peanut Dressing is a vibrant and healthful dish that offers a refreshing blend of textures and flavors. Its base of crisp fresh vegetables paired with the sweet juiciness of ripe mango provides not only a delightful contrast but also a variety of essential nutrients, making it a perfect option for anyone looking for a nutritious meal.