I can’t wait to share my Thai Mango Salad, where sweet mango, crisp vegetables, and a zesty dressing come together to earn a spot in my Tasty Healthy Salads collection.

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I fell for this Sweet & Spicy Thai Mango Salad the first time I bit into a slice of ripe mango and caught a hit of cilantro that flipped everything into bright, unexpected territory. It’s the kind of salad that makes you pause, think, wait did I just eat a whole bowl?

No cook, crunchy, and a little dangerous if you’re feeding friends. I keep telling people it’s perfect for Easy Lunch Ideas No Cook or when you want one of those Tasty Healthy Salads that actually feels like a treat.

Try it and you’ll be saving the recipe, trust me.

Ingredients

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Mangoes: juicy and sweet, rich in vitamin C and fiber, adds tropical lift
Thai chiles: tiny heat, boosts metabolism, balances sweetness, use sparingly, packs big punch
Lime juice: tangy, low calorie, high in vitamin C, brightens and balances flavors
Cilantro: fresh herbal note, a few leaves add aroma and a green lift
Roasted peanuts: crunchy, add protein and healthy fats, great for texture and salt
Soy sauce: salty umami, adds depth, use low sodium to cut salt
Cucumber: crisp, mostly water, cools heat, keeps salad refreshing and light

Ingredient Quantities

2 large ripe mangoes (firm but sweet), about 1 1/2 lb

1 small red bell pepper

1 medium carrot

1/2 English cucumber

1/4 small red onion

2 cups shredded green cabbage or napa cabbage

1/4 cup fresh cilantro leaves

1/4 cup fresh mint leaves

2 scallions

2 to 3 Thai bird chiles or 1 small jalapeño

1 clove garlic

3 tbsp fresh lime juice (about 1 lime)

2 tbsp low sodium soy sauce or tamari

1 tbsp rice vinegar

1 tsp toasted sesame oil

2 tbsp brown sugar or palm sugar

1/4 cup roasted peanuts, roughly chopped

1 tbsp toasted sesame seeds (optional)

Salt and black pepper

How to Make this

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1. Peel the mangoes, slice flesh away from the pit, then cut into thin julienne strips or bite sized pieces; choose mangoes that are firm but sweet so they hold up.

2. Thinly slice the red bell pepper and red onion, grate or julienne the carrot, halve and seed then thinly slice the English cucumber, shred the green or napa cabbage, and roughly chop the scallions, cilantro and mint; reserve a few herb leaves and scallion slices for garnish.

3. Finely mince 2 to 3 Thai bird chiles or 1 small jalapeño, remove seeds if you want less heat, and mince or press the garlic clove.

4. In a small bowl whisk together 3 tbsp fresh lime juice, 2 tbsp low sodium soy sauce or tamari, 1 tbsp rice vinegar, 1 tsp toasted sesame oil, and 2 tbsp brown sugar or palm sugar until the sugar dissolves; stir in the minced chiles and garlic, taste and adjust sweet/sour/salty balance.

5. If you prefer a smoother, more emulsified dressing, pulse everything in a small blender or use a mortar and pestle to mash the chiles, garlic and sugar first then add the liquids.

6. Put the shredded cabbage and sliced vegetables in a large bowl, pour about half the dressing over them and toss well so the cabbage softens a bit and so everything gets coated; let sit 5 minutes then taste and add more dressing if needed.

7. Add the mango strips, chopped cilantro, mint, and scallions to the dressed vegetables and gently toss so the mango pieces dont get crushed.

8. Fold in about 1/4 cup roasted peanuts that are roughly chopped and 1 tbsp toasted sesame seeds if using; season with salt and black pepper to taste.

9. Chill the salad 10 to 15 minutes to let flavors meld but serve soon because mango will get soggy if it sits too long; garnish with extra herbs, peanuts and extra chiles if you like more heat.

10. Tip: if your peanuts are raw toast them in a dry skillet or microwave for 1 minute until fragrant, and always taste the dressing before adding it all so you can tweak lime, sugar or soy for perfect balance.

Equipment Needed

1. Vegetable peeler
2. Sharp chef’s knife (or pairing knife for the mango)
3. Cutting board
4. Large mixing bowl
5. Small bowl or jar for the dressing and a whisk or fork
6. Measuring spoons and 1 tbsp measure
7. Box grater or julienne peeler for the carrot
8. Small blender or mortar and pestle (optional for smoother dressing)
9. Dry skillet for toasting peanuts and a spatula

FAQ

Q: How ripe should the mangoes be for the salad? A: They're best when firm but sweet, not mushy. If a mango is too soft the salad gets soggy, so pick mangoes that give a little under gentle pressure. If one is overripe, use it in a smoothie or save it for a dessert instead.

Q: What can I use instead of Thai bird chiles if I want less heat? A: Use one small jalapeño or a serrano if you want similar flavor but milder heat. Remove the seeds and membranes to cut heat more. You can also sprinkle in a pinch of red pepper flakes if you want control over spiciness.

Q: Can I make the salad ahead of time and how should I store it? A: Prep the veg and herbs ahead and keep the dressing separate. Toss just before serving. If already dressed, it holds in the fridge for up to 24 hours but it gets softer and less crisp. The dressing alone keeps 3 days refrigerated.

Q: I'm allergic to peanuts, what's a good swap? A: Use roasted sunflower seeds or pumpkin seeds for crunch, or try toasted coconut flakes for a different texture. If you need soy free, swap tamari for coconut aminos.

Q: Any tips for slicing the mango neatly? A: Cut the cheeks off each side of the pit, score the flesh in a grid, then push the skin outward to pop cubes up and slice them off. If the mango is firmer, peel first and slice thin against the seed.

Q: What should I serve this salad with? A: It pairs great with grilled chicken, shrimp, or tofu, and goes well over sticky rice or inside lettuce wraps. It's also a bright side for any spicy or rich main.

Sweet & Spicy Thai Mango Salad – A Bold & Refreshing Dish! Recipe Substitutions and Variations

Mango: swap with ripe papaya, peach, or ripe pineapple. Papaya keeps the soft, silky texture, peach keeps the sweetness, pineapple adds a bright tart note so cut back on the lime a bit.
Thai bird chiles or jalapeño: use serrano, fresno, or 1/2 to 1 tsp red pepper flakes. Serrano matches the heat best, fresno is fruitier, flakes are handy when you dont have fresh chiles.
Soy sauce or tamari: replace with fish sauce, coconut aminos, or low-sodium Worcestershire. Fish sauce gives authentic Thai umami, coconut aminos is great if youre avoiding soy.
Cilantro or mint: try Thai basil, flat-leaf parsley, or extra mint. Thai basil adds a sweet-anise note, parsley is a safe neutral swap for cilantro haters.

Pro Tips

1. Pick mangoes that are firm but sweet. If theyre too soft theyll turn to mush in the salad, so slightly underripe is better; if all you have are very ripe ones cut them into bigger chunks so they dont fall apart.

2. Make and taste the dressing before you dump it all in. Mash the chiles and garlic with a mortar and pestle or blitz in a tiny blender, then add half the dressing, taste and tweak lime sugar and soy until its right.

3. Toast and roughly chop the peanuts and sesame seeds, save a few whole for garnish. Toasting brings out way more flavor, and having a mix of crushed bits and bigger chunks gives the salad a nicer crunch but watch them so they dont burn.

4. Assemble mostly at the last minute and be gentle when you toss. Dress the cabbage and peppers first so they soften, then fold in the mango, herbs and scallions right before serving. If you must make it ahead keep the mango or the dressing separate and combine just before serving so the fruit stays bright.