Green Mango Salad with Peanuts and Chili-Lime Dressing: A Refreshing and Nutritious Dish
If you’re looking for a light and refreshing salad that’s bursting with flavors, then green mango salad with peanuts and chili-lime dressing is just what you need. This dish is not only delicious but also packed with nutrients that are essential for maintaining good health. In this post, we’ll take a closer look at the ingredients used in this recipe, their nutritional benefits, and how to prepare this mouthwatering salad.
Ingredients:
– 2 green mangos
– 1/4 cup of chopped roasted peanuts
– 1/4 cup of chopped fresh cilantro
– 2 tbsp thinly sliced shallots
– 1 red or green chili pepper (depending on your preference)
– Juice of 2 limes
– 2 tbsp fish sauce (or soy sauce if vegan)
– 1 tsp honey
Nutritional Benefits:
Green Mangos: Green mangos are an excellent source of vitamin C, which helps boost immunity, improve skin health, and aids in wound healing. They’re also rich in dietary fiber that promotes digestive health by preventing constipation.
Peanuts: Peanuts are an excellent source of plant-based protein that helps build muscle mass while aiding in weight loss. They’re also high in healthy fats such as monounsaturated fatty acids (MUFA) that help lower bad cholesterol levels while increasing good cholesterol levels.
Cilantro: Cilantro is rich in antioxidants that protect the body against free radical damage caused by toxins. It’s also an excellent source of vitamins A and K that promote bone health while improving eyesight.
Shallots: Shallots contain compounds such as quercetin and kaempferol that have anti-inflammatory properties. They’re also rich in fiber that aids digestion while promoting satiety.
Chili Pepper: Chili peppers contain capsaicin, a compound that gives them their spicy flavor. Capsaicin has been shown to have pain-relieving properties and boost metabolism, aiding in weight loss.
Limes: Limes are an excellent source of vitamin C that helps boost immunity while improving skin health. They’re also rich in flavonoids that have antioxidant properties, protecting the body against free radical damage.
Fish Sauce: Fish sauce is high in omega-3 fatty acids that help lower blood pressure while reducing inflammation throughout the body. It’s also rich in iodine, which is essential for thyroid function.
Honey: Honey is a natural sweetener that contains antioxidants and antibacterial properties that promote good health. It’s also a great source of energy for the body.
Preparation:
1. Peel the green mangos and slice them thinly into long strips.
2. In a small bowl, whisk together lime juice, fish sauce, honey, and chili pepper.
3. In another bowl, combine sliced mangoes with chopped peanuts, shallots, cilantro.
4. Pour the dressing over the salad mixture and toss until well combined.
5. Serve immediately or refrigerate until ready to serve.
Conclusion:
Green mango salad with peanuts and chili-lime dressing is not only delicious but also nutritious as it’s packed with essential nutrients such as vitamins A and C, fiber, protein and healthy fats just to name a few! With its refreshing taste and nutrient-rich ingredients this dish makes an ideal addition to any mealtime – whether it be lunch or dinner! So why not give it a try today?
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