Heart-Healthy Refreshing Mango Salad
Bright, vibrant, and packed with nutrients, this Heart-Healthy Refreshing Mango Salad is a delicious way to nourish your body while satisfying your taste buds. Bursting with the tropical sweetness of ripe mangoes and the hydrating crunch of cucumber, this salad is balanced with the crisp bite of red bell pepper and red onion. A zesty lime-olive oil dressing ties everything together, while creamy avocado and roasted pumpkin seeds add healthy fats and a satisfying texture. Perfect for summer or any time you crave a refreshing and wholesome dish, this no-cook recipe is ready in just 20 minutes and can be served as a light main course or a side dish. Loaded with antioxidants, fiber, and heart-healthy ingredients, it’s a flavorful option for those focused on eating well without compromising on taste.
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Recipe Information
Ingredients
- 2 whole Ripe mangoes
- 1 large Cucumber
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.25 cup Fresh cilantro
- 2 tablespoons Lime juice
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 large Avocado
- 0.25 cup Unsalted pumpkin seeds
Instructions
Peel and dice the mangoes into medium-sized cubes, then transfer them to a large mixing bowl.
Peel the cucumber, remove the seeds with a spoon, and dice it into similar-sized cubes as the mango. Add the cucumber to the bowl.
Dice the red bell pepper and add it to the bowl with the mango and cucumber.
Thinly slice the red onion into half-moons and add it to the mix.
Chop the fresh cilantro finely and sprinkle it over the salad ingredients in the bowl.
In a small bowl, whisk together the lime juice, olive oil, salt, and black pepper until well combined.
Gently toss the salad with the dressing until all ingredients are evenly coated.
Cut the avocado in half, remove the pit, and scoop out the flesh. Dice the avocado and gently fold it into the salad.
Sprinkle the pumpkin seeds over the top of the salad just before serving for an added crunch.
Serve immediately or refrigerate for up to 1 hour to allow the flavors to meld.
Nutrition Facts
Calories |
1141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.8 g | 77% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1225 mg | 53% | |
| Total Carbohydrate | 157.2 g | 57% | |
| Dietary Fiber | 31.2 g | 111% | |
| Total Sugars | 110.1 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 3358 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
