Low Sodium Thai Mango Salad Recipe (No Salt Added)
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Jump to Recipe Print Recipe Share Pin For Later EmailThis easy low sodium Thai mango salad recipe is bright, fresh, and juicy – a fantastic sweet and savory salad made with ripe mangoes and tender greens. It’s a bold flavorful salad that everyone will enjoy, and no one will miss the salt.
Start by dicing up juicy mangoes, and add them to a big bowl with mixed greens, fresh bell pepper, thinly sliced onions, unsalted cashews, and a 5-minute lime dressing. I love serving up this salad with an easy stir fry for a quick and tasty dinner!
Eating out with a sodium restriction can be challenging – so when we recently had dinner a Thai restaurant, I was searching the menu for some good low sodium options. I ordered a fantastic Thai mango salad, and HAD to recreate it in my own kitchen without added salt!
This is a fantastic side dish any time of year if you can get fresh ripe mangoes! It’s sweet, savory, a little spicy from the red onion, and really simple to make.
And the dressing absolutely makes this salad! In just 5 minutes with a few simple ingredients like fresh lime juice, brown sugar, and garlic you have the perfect dressing.
This Low Sodium Thai Mango Salad Recipe Is
- Bright
- Fresh
- Sweet
- Loaded with Flavor
- Earthy
- Easy to Make
A Great Low Sodium Thai Inspired Dish
This is a low sodium take on a Thai classic mango salad. Traditional Thai mango salad is made with green mangoes, however I used sweet ripe yellow mangoes in their place.
Also the traditional dressing is made with fish sauce, which can be high in sodium. I omitted the fish sauce in my recipe, and added garlic instead for a little extra flavor. If you wanted to add a bit of salty flavor to mimic the fish sauce, you can use a low sodium soy sauce (I would recommend just 1/4-1/2 teaspoon) but that is optional!
Ingredients In Thai Mango Salad with Ripe Mangoes
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- Mangoes – while many mango salads are made with unripe mango in Thai cuisine, I found that using juicy mangoes that were perfectly ripe made this recipe shine. Just like how they serve the salad at my favorite Thai restaurant.
- Leafy Greens – I used a spring mix lettuce at the base.
- Red Bell Pepper – thin strips of red peppers give this salad a little added sweetness
- Red Onions
- Fresh Cilantro – the fresh herbs give this salad a delicious flavor.
- Cashews
- Lime dressing – made with fresh lime juice, brown sugar, garlic, extra virgin olive oil, and a little optional sriracha for heat.
Favorite Salad Add-Ins
If you want to mix up the ingredients in this salad side dish, here are a few options!
- Mango – the traditional way to serve this salad is to slice unripened mangoes with a vegetable grater. You can make this with tart green mangoes instead of ripe.
- Peppers – if you like your salad a little extra spicy, you can add fresh jalapeno peppers, sliced Thai chilis, or a little extra sriracha or red pepper flakes in the dressing.
- Traditional Thai mango salad calls for fish sauce, which can be high in sodium. I omitted it in this recipe.
- Substitute peanuts for cashews for a crunchier nuttier flavor.
- Instead of red onion, you can use green onions or yellow onion.
- Swap olive oil for a peanut oil or vegetable oil as great substitutes.
- Top with cooked protein to make this a complete meal – add tofu or cooked low sodium chicken if desired.
How To Make Thai Salad with Ripe Mangoes
- Add fresh greens to a plate or a large bowl.
- Top the greens with fresh mango cubes, red bell pepper, sliced onion, fresh cilantro, and the unsalted cashews.
- To a separate mixing bowl, add the dressing ingredients: the extra virgin olive oil, fresh lime juice, minced garlic, brown sugar, and sriracha. Mix well to combine and pour over the rest of the ingredients in the mango salad.
- Serve immediately, store leftover salad in an airtight container and refrigerate for up to 1 day.
Dietary Modifications
This recipe is vegan and vegetarian, and does not contain meat.
This recipe is gluten free, if you ensure all added ingredients are certified gluten free before adding (like brown sugar).
For a refined sugar free version – omit the brown sugar and use a natural sweetener like maple syrup, coconut sugar, honey, or agave nectar for this sweet & savory dressing.
Serving Thai Salad
Aside from being a appetizer or starter, this easy mango salad makes a delicious light meal. It’s the perfect balance of sweet and savory, and can be enjoyed all year long. I love this on a hot summer’s day, or even in the winter when bright fresh fruits are so enjoyable.
It’s the perfect dish to serve to company, the sweet tart taste of the salad has amazing Thai flavors
More Tasty Low Sodium Salads You’ll Love
-
Low Sodium Sesame Cucumber Salad Recipe
-
Low Sodium Thai Mango Salad Recipe (No Salt Added)
-
Low Sodium Sweet Onion Vinaigrette Recipe (No Salt Added)
-
Low Sodium Balsamic Vinaigrette Salad Dressing Recipe (No Salt Added)
-
Low Sodium Tabbouleh Salad Recipe
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Low Sodium Thai Mango Salad
Equipment
- Mixing Bowls
Ingredients
For the Mango Salad
- 2 large mangoes peeled with pit removed
- 4 cups leafy greens I used spring mix
- 1 red bell pepper
- ½ medium red onion thinly sliced
- ½ cup fresh cilantro chopped
- ½ cup unsalted cashews
For the Lime Dressing
- ¼ cup olive oil
- 2 limes juiced, about 1/4 cup
- 1 clove garlic minced
- 1 tablespoon brown sugar
- ½ teaspoon sriracha optional for a little heat
Instructions
- Add fresh greens to a plate or a large bowl.
- Top the greens with fresh mango cubes, red bell pepper, sliced onion, fresh cilantro, and the unsalted cashews.
- To a separate mixing bowl, add the dressing ingredients: the extra virgin olive oil, fresh lime juice, minced garlic, brown sugar, and sriracha. Mix well to combine and pour over the rest of the ingredients in the mango salad.
- Serve immediately, store leftover salad in an airtight container and refrigerate for up to 1 day.
Notes
Serving Size
The estimated nutritional information above is for 1/6 of this salad, or about one 3/4 cup serving. The nutrition calculated was estimated based on the ingredients I used, and will vary based on yours – always calculate your own sodium content with your ingredients.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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A combination of great flavors