Thai Green Mango Salad

Gluten Free
Dairy Free
Health score
42%
Thai Green Mango Salad
45 min.
6
133kcal
100%sweetness
8.86%saltiness
46.7%sourness
35.15%bitterness
2.51%savoriness
35.01%fattiness
100%spiciness

Suggestions

This Thai Green Mango Salad is an explosion of flavors and textures. It's a refreshing and healthy side dish that's perfect for any occasion. The sweetness of the mango is balanced by the sourness of the lime, the spiciness of the pepper flakes, and the savoriness of the fish sauce. The addition of shrimp, tomatoes, and peanuts gives this salad a nice crunchy texture and a boost of protein. This dish is not only delicious but also packed with nutrients. It's a good source of vitamins A, C, and K, as well as fiber and manganese. The preparation is simple and can be made ahead of time, making it a convenient option for busy days. Serve it chilled as a side dish or starter, and enjoy the taste of Thailand in your own home.

This salad is also highly customizable to your taste preferences. You can adjust the amount of fish sauce, coconut sugar, and lime juice to create the perfect balance of sweet, sour, and salty flavors. If you're looking for a spicier kick, add more pepper flakes, or if you prefer a more subtle heat, reduce the amount. The beauty of this dish lies in its versatility and the ability to adapt it to your liking. Whether you're a fan of bold flavors or prefer a milder taste, this Thai Green Mango Salad can be tailored to satisfy your cravings.

Ingredients

  • servings fish sauce to taste
  • servings coconut sugar to taste
  •  lime 
  •  pepper flakes 
  • clove garlic mashed
  •  shallots mashed
  • tablespoon shrimp dried washed
  •  tomatoes cut into wedges
  • cup carrots shredded
  • cups mangos raw shredded green
  • inches long beans cut into 1 pieces
  • tablespoons roasted peanuts 

Equipment

  • mortar and pestle

Directions

  1. Pound all the ingredients in a clay mortar using a wooden pestle, then add carrot and mangoes.
  2. Serve chilled with roasted coarse peanuts.

Nutrition Facts

Calories133kcal
Protein11.4%
Fat22.88%
Carbs65.72%

Properties

Glycemic Index
54.6
Glycemic Load
9.06
Inflammation Score
-10
Nutrition Score
15.040434782609%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.42mg
Hesperetin
19.21mg
Naringenin
1.66mg
Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.11mg
Myricetin
0.09mg
Quercetin
0.35mg

Taste

Sweetness:
100%
Saltiness:
8.86%
Sourness:
46.7%
Bitterness:
35.15%
Savoriness:
2.51%
Fattiness:
35.01%
Spiciness:
100%

Nutrients percent of daily need

Calories:132.78kcal
6.64%
Fat:3.86g
5.93%
Saturated Fat:0.61g
3.83%
Carbohydrates:24.93g
8.31%
Net Carbohydrates:20.42g
7.43%
Sugar:15.75g
17.5%
Cholesterol:3.97mg
1.32%
Sodium:132.19mg
5.75%
Protein:4.33g
8.65%
Vitamin A:4800.32IU
96.01%
Vitamin C:69.64mg
84.41%
Fiber:4.51g
18.04%
Manganese:0.33mg
16.6%
Folate:61.91µg
15.48%
Vitamin B6:0.3mg
14.77%
Potassium:442.3mg
12.64%
Copper:0.23mg
11.25%
Vitamin B3:2.2mg
11.01%
Vitamin K:10.34µg
9.85%
Magnesium:35.26mg
8.81%
Vitamin E:1.2mg
8%
Phosphorus:75.84mg
7.58%
Vitamin B1:0.1mg
6.47%
Iron:0.96mg
5.33%
Vitamin B5:0.49mg
4.88%
Calcium:48.09mg
4.81%
Vitamin B2:0.08mg
4.64%
Zinc:0.46mg
3.06%
Selenium:1.54µg
2.21%
Source:Foodista