This healthy Thai mango salad recipe is one of our easiest recipes here on Healthy Kitchen 101.
It takes so little time and effort, yet produces a delicious, beautiful, and vibrant salad that will let you feast with your eyes as well as your tastebuds.
What Are the Ingredients in a Thai Mango Salad Recipe?
The ingredients for Thai mango salad recipe may seem like a lot, but they’re actually simple. First, let’s put them into groups:
Fruits and vegetables: apart from green mangoes— the star of today’s show, we’re also using cherry tomatoes, and carrots. You can also add more veggies such as bell peppers to customize the recipe to your liking.
Protein: we use shrimp as the main source of protein in this recipe as they take minutes to cook. If you’re vegetarian, crispy fried tofu should fit this recipe well.
Flavorants: if there is one thing that breathes soul into this salad and binds everything together, it’s the sauce. We’re making a simple sauce with roasted peanuts, chili powder, olive oil, honey, lime juice, fresh ginger, onion, and garlic.
Seasonings: for the sauce, consisting of salt, ground black pepper, and a hint of fish sauce.
Garnishes: adding cilantro, sesame seeds, and red pepper flakes give the salad more depth of flavor and increased visual interest.
Grouping the ingredients like this can give you a basic understanding of the structure of a salad. Most importantly, this makes it easier for you to alter the ingredients and create your very own Thai salad recipe.
How Many Calories in Thai Mango Salad
There are 253 calories per serving of our Thai mango salad recipe.
Keep in mind that this is not enough calories for a full meal so you will have to add other foods/beverages to make it whole. If you’re not sure how many calories you should eat, check out our healthy eating guideline for reference.
0.25 oz fresh ginger (about 1-inch knob, peeled and minced)
1.2 oz yellow onion (about ⅓ medium)
1 tsp garlic (minced)
2.1 oz unsalted roasted peanuts (about ½ cup)
4 oz green mango (about 1/3 medium, skin and pit removed, grated)
3 oz carrots (peeled and grated)
0.25 oz fresh red chili peppers (thinly sliced into strips)
3 oz cherry tomatoes (cut into halves)
1/4 cup fresh cilantro (roughly chopped)
1/2 tsp red pepper flakes
1 tsp unsalted roasted sesame seeds
Make shrimp seasoning mix: combine garlic powder, 1/8 teaspoon chili powder and 1/8 teaspoon black pepper. Mix well.
Cook the shrimp: Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil and sear the shrimp. Sprinkle the seasoning on top. Cook for 5 minutes or until each side has just turned pink, flipping halfway. Turn off the heat. Transfer to a plate and set aside.
Make the peanut dressing: in a food processor, blend together fish sauce, honey, lime juice, ginger, onions, garlic, roasted peanuts, salt, and the remaining 1 tablespoon olive oil, and 1/8 teaspoon each of chili powder, and black pepper. Set aside.
Mix the salad: In a large mixing bowl, combine cooked shrimp, mango, carrots, fresh chili peppers, cherry tomatoes, and the peanut dressing. Mix well to marinate.
Plating: Transfer the salad to a serving plate. Garnish with chopped cilantro, red pepper flakes, and sesame seeds.
Healthy Thai Mango Salad
Amount Per Serving (1 serving)
Calories 253Calories from Fat 135
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Vitamin A 4195IU
Vitamin C 25mg
* Percent Daily Values are based on a 2000 calorie diet.
Keywords: Healthy Thai Mango Salad Recipe, How to make Healthy Thai Mango Salad Recipe, Thai Mango Salad Recipe
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Healthy Thai Mango Salad Recipe
I love Thai’s cuisine. Thanks for sharing the recipe!