The Indian mango - that sweet, juicy, fleshy fruit - is back in season. A treat in the summer months, this King of Fruits is packed with vitamins A & C (this means it’s good for the eye and bone growth), folic acid (necessary for a healthy pregnancy) and fibre, and also contains calcium, iron, magnesium and phosphorus. So yes, it’s one of the healthiest fruits to eat during
summer - not that you need too much convincing.
So, as mango mania sets in along with the summer heat, here are four deliciously refreshing salad recipes to try.
Grilled Chicken Mango Salad
700 gms boneless chicken thighs
400 gms mixed greens, washed
1 bunch cilantro, roughly chopped
1 small bunch of green onions, thinly sliced (1/4 cup)
1 red chilli, seeded and minced
200 gms cucumber
¼ cup avocado oil (or olive oil)
¼ cup freshly squeezed lime juice
½-1 tsp salt to taste
- Preheat the grill over high heat. Place the chicken thighs evenly over the grill and immediately lower the heat to medium/high. Grill for 4-8 minutes per side.
- Peel the mangos, stand them up and cut off both sides of mango 'cheek' from either side. Trim away any excess mango from the pit. Cut the mango into strips, and then cut crosswise into cubes. Place the mango in a big serving bowl with the mixed greens, chopped cilantro, sliced green onion, and minced chili.
- Cut 4-5 strips lengthwise on the cucumber and cut off both ends. Cut it into quarters lengthwise, and then thinly slice crosswise into triangles. Add the cucumber to the rest of the salad and toss gently to combine.
- When you're ready to serve, add the dressing ingredients directly into the serving bowl (no need to combine first). Toss the salad together and serve with the chicken thighs alongside or cubed and tossed into the salad.
Raw Mango Salad with Moong Dal
1 green mango (kairi) - medium, grated
1 cup moong dal
1 cup fresh coconut, grated
2 green chilies, finely chopped (adjust as per taste)
1 cucumber, medium, peeled and grated
¼ cup cilantro, finely chopped
1 tsp Mustard seeds
2 red chili Dry
8 - 10 Curry leaves
¼ tsp Asafoetida (hing)
- Soak the moong dal for at least 2 hours; drain and place in a bowl. Next add grated mango, coconut, green chilies, cucumber, cilantro and salt. Mix well.
- For tempering: Heat 1 tsp ghee in a small saucepan; add mustard seeds, dry red chili, hing and curry leaves. Once the seeds start to splutter, add tempering to the salad. Mix well and serve either at room temperature or chilled.
Summer Mango Salad
250 gms snow peas
6-8 handfuls lettuce leaves
2 just-ripe mangos, flesh cut into strips
1 red pepper, seeded and cut into thin strips
½ small red onion, very thinly sliced
2 just-ripe avocados, flesh cut into strips
For the dressing:
2 tbsp oil
2 tbsp lime juice
1 tsp soy sauce
2 tsp very finely chopped or grated fresh ginger
ground black pepper, to taste
- Place snow peas in a bowl and cover with boiling water. Allow to stand for 1 minute, then drain, cool under cold water and drain again. Arrange lettuce in a salad bowl and top with snow peas and all other ingredients, except the avocado – add that just before serving.
- To make the dressing, shake together all ingredients in a small jar.
- When ready to serve, add avocado and dressing and toss gently.
Via Annabel Langbein
Barley Mango Salad with Avocado Yoghurt Dressing
1 cup uncooked barley
Zest of 1 lemon
1 head of watercress, roughly chopped
1/2 cup alfafa sprouts
3 tablespoons pumpkin seeds
1/2 cup walnuts, toasted and chopped
1 mango, chopped
1/4 cup cilantro, chopped
For the dressing:
1 ripe avocado
1/4 cup plain yogurt
2 tablespoons extra virgin olive oil
juice of 1/2 a lemon
1/3 cup cilantro
salt & pepper
- Place barley in a small sauce pot, fill with 2 cups of water and bring to a boil. Once boiling, reduce to a simmer and cook covered for about 25 minutes until the water has evaporated. Stir and set aside to cool.
- Combine all the ingredients for the dressing in a food processor, process until smooth and set aside.
- Transfer the cooled barley to a large bowl, add the remaining salad ingredients and toss. Add the dressing, toss and serve.
Images courtesy: Shutterstock and Unsplash
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