Chilled Mango Avocado Salad

It was a sweltering summer afternoon, the kind where even the thought of turning on the stove sent shivers of heatwave panic down your spine. Dinner loomed, and the usual rotation of heavy, cooked meals felt utterly unappealing. That’s when I remembered a recipe I’d bookmarked ages ago – a Chilled Mango Avocado Salad. Skeptical yet intrigued, I gathered the ingredients, and within minutes, a vibrant, refreshing bowl of sunshine sat before me. The first bite was a revelation. The creamy avocado melted into the sweet, tangy mango, all brightened by the zesty lime and a hint of red onion’s gentle bite. My family, usually staunch supporters of cooked dinners, devoured it with surprising enthusiasm. “This is amazing!” my teenager declared, while my partner simply kept piling his plate higher. It was light yet satisfying, bursting with flavor and incredibly easy to make. This Chilled Mango Avocado Salad has since become a summer staple in our home, a go-to dish for hot days, potlucks, and whenever we crave a healthy, flavorful meal that requires minimal effort. Trust me, if you’re looking for a salad that’s anything but ordinary, this recipe is a game-changer.

Ingredients for Chilled Mango Avocado Salad

• Ripe Mango: Provides a burst of tropical sweetness and vibrant flavor, choose mangoes that are slightly soft to the touch but not mushy.
• Avocado: Adds creamy richness and healthy fats, look for avocados that yield slightly to gentle pressure.
• Red Onion: Offers a mild, pungent bite and a beautiful purple hue, you can soak it in cold water to lessen its sharpness if desired.
• Fresh Cilantro: Lends a bright, herbaceous note that complements the sweetness of mango and the richness of avocado.
• Lime Juice: Provides a zesty tang that balances the sweetness and adds a refreshing acidity to the salad. Freshly squeezed is always best.
• Extra Virgin Olive Oil: Adds healthy fats and a smooth, fruity base to the dressing, choose a good quality olive oil for the best flavor.
• Salt: Enhances the flavors of all ingredients, use sea salt or kosher salt for best results.
• Black Pepper: Adds a touch of spice and depth to the salad, freshly ground black pepper is recommended for optimal flavor.
• Optional additions: Jalapeño (for heat), toasted nuts or seeds (for crunch), different herbs like mint or basil (for varied flavor profiles).

Instructions for Making Chilled Mango Avocado Salad

1. Prepare the Mango: Begin by carefully peeling the ripe mango. The easiest way is to stand the mango upright and slice down along each side of the flat seed, yielding two “cheeks”. Then, score the flesh of each cheek in a grid pattern, being careful not to cut through the skin. Invert the mango cheek so the cubes pop out and slice them away from the skin. Repeat for the other cheek. If there’s still flesh around the seed, you can carefully cut it off. Dice the mango into bite-sized cubes, approximately ½ inch in size. Place the diced mango in a large mixing bowl.
2. Prepare the Avocado: Gently cut the avocado lengthwise around the pit. Twist the two halves to separate them. Carefully remove the pit by gently tapping it with the blade of a knife and twisting to lift it out. Scoop out the avocado flesh using a spoon. Dice the avocado into cubes similar in size to the mango, about ½ inch. Add the diced avocado to the bowl with the mango. To minimize browning of the avocado, you can squeeze a little lime juice over it immediately after dicing.
3. Prepare the Red Onion: Peel a small red onion and cut it in half. Thinly slice one half of the red onion (or less, depending on your preference for onion flavor) into very thin slivers. If you find red onion too strong, you can soak the sliced onion in cold water for 5-10 minutes to mellow its bite. Drain the onion well before adding it to the salad bowl.
4. Chop the Cilantro: Rinse a bunch of fresh cilantro thoroughly under cold water and pat it dry with paper towels. Remove the thick stems and roughly chop the cilantro leaves and tender stems. Add the chopped cilantro to the bowl with the mango, avocado, and red onion.
5. Make the Dressing: In a small bowl or directly over the salad bowl, squeeze the juice of one fresh lime. Add a generous drizzle of extra virgin olive oil – about 2-3 tablespoons. Season with salt and freshly ground black pepper to taste. Start with about ½ teaspoon of salt and ¼ teaspoon of black pepper, and adjust to your liking.
6. Combine and Toss: Gently toss all the ingredients together in the bowl to combine. Be careful not to overmix, as you want to keep the avocado and mango cubes intact. Ensure that the dressing is evenly distributed throughout the salad.
7. Chill (Optional but Recommended): For the best flavor and a truly refreshing experience, chill the salad in the refrigerator for at least 15-20 minutes before serving. This allows the flavors to meld together and the salad to become nicely chilled. You can chill it for up to an hour or two, but be mindful that avocado can start to brown slightly if left for too long, even with lime juice.
8. Taste and Adjust: Before serving, taste the salad and adjust the seasoning as needed. You might want to add a little more lime juice for extra tang, more salt or pepper to enhance the flavors, or a touch more olive oil for richness.
9. Serve and Enjoy: Serve the Chilled Mango Avocado Salad immediately or within a couple of hours for the best quality. Garnish with extra cilantro sprigs or a lime wedge, if desired. Enjoy this vibrant and refreshing salad as a side dish, appetizer, or light meal!

Nutrition Facts for Chilled Mango Avocado Salad

Servings: 4

Calories per Serving: Approximately 250-300 calories (This can vary slightly depending on the size of the mango and avocado and the amount of olive oil used.)

Nutritional Information (per serving, approximate):

• Calories: 275 kcal
• Fat: 20g (Primarily healthy monounsaturated and polyunsaturated fats from avocado and olive oil)
• Saturated Fat: 3g
• Vitamin C: Excellent source (Mango and lime juice are rich in Vitamin C)
• Vitamin K: Good source (Avocado and cilantro are good sources of Vitamin K)
• Potassium: Good source (Mango and avocado are good sources of potassium)
• Folate (Vitamin B9): Good source (Avocado is a good source of folate)

Note: Nutritional values are estimates and can vary based on specific ingredient quantities and ripeness. For precise nutritional information, use a nutritional calculator with specific ingredient details.

Preparation Time for Chilled Mango Avocado Salad

Prep Time: 15-20 minutes

Total Time: 15-20 minutes (plus optional chilling time)

This Chilled Mango Avocado Salad is incredibly quick and easy to prepare. The majority of the time is spent on chopping the mango, avocado, and red onion. Once the ingredients are prepped, simply tossing them together with the dressing takes just a few minutes. The optional chilling time of 15-20 minutes (or longer if desired) allows the flavors to meld and the salad to become even more refreshing, but it’s perfectly delicious even if served immediately. This makes it an ideal recipe for busy weeknights or when you need a flavorful and healthy dish in a hurry.

How to Serve Chilled Mango Avocado Salad

This versatile Chilled Mango Avocado Salad can be enjoyed in a variety of ways:

• As a Refreshing Side Dish: Perfectly complements grilled fish (if you are not strictly vegetarian), chicken, or tofu. Its lightness and bright flavors balance richer main courses beautifully.
• As a Vibrant Appetizer: Serve smaller portions in bowls or on lettuce cups as a delightful and healthy appetizer before a meal.
• As a Topping for Tacos or Fajitas: Adds a burst of freshness and tropical flavor to vegetarian tacos or fajitas filled with beans, grilled vegetables, or plant-based protein.
• As a Salad with Grilled Halloumi or Tofu: For a more substantial vegetarian or vegan meal, top a bed of mixed greens with this mango avocado salad and grilled halloumi cheese or marinated tofu.
• In Lettuce Wraps: For a light and low-carb option, spoon the salad into crisp lettuce cups (like butter lettuce or romaine lettuce) for a refreshing and satisfying meal.
• Alongside Grain Bowls: Pair it with quinoa, couscous, or rice bowls for added flavor and nutrients. It works especially well with bowls that have a Southwestern or Mexican flair.
• With Tortilla Chips: Serve it as a chunky salsa or dip with tortilla chips for a fun and flavorful snack or appetizer.
• As a Light Lunch: Enjoy a generous bowl of Chilled Mango Avocado Salad on its own for a healthy, satisfying, and light lunch, especially on a warm day.

Additional Tips for the Best Chilled Mango Avocado Salad

1. Use Ripe but Firm Mangoes and Avocados: The key to a great salad is using high-quality, ripe ingredients. Choose mangoes that are fragrant and slightly soft to the touch but not mushy. Avocados should yield slightly to gentle pressure. If they are too soft, they will become mushy in the salad; if they are too hard, they won’t have the desired creamy texture and sweetness.
2. Don’t Overmix: When tossing the salad, be gentle and avoid overmixing. Overmixing can cause the avocado to break down and become mushy, and the mango to lose its shape. A gentle toss is all you need to combine the ingredients and dressing.
3. Adjust the Lime Juice to Your Taste: Lime juice is crucial for the flavor of this salad, but the amount you need can vary depending on the sweetness of your mangoes and your personal preference for tanginess. Start with the recommended amount and then taste and add more lime juice, a little at a time, until you achieve the desired level of acidity.
4. Add a Touch of Heat: If you like a little spice, consider adding finely diced jalapeño or a pinch of red pepper flakes to the salad. Start with a small amount and add more to taste. The heat will complement the sweetness of the mango and the richness of the avocado beautifully. Remove the seeds and membranes from the jalapeño for milder heat.
5. Experiment with Herbs: While cilantro is classic in this salad, feel free to experiment with other fresh herbs. Mint, basil, or even a combination of cilantro and mint can add a different dimension of flavor. Finely chopped parsley is another mild option.
6. Add Crunch with Nuts or Seeds: For added texture and flavor, consider adding toasted nuts or seeds to the salad. Toasted pepitas (pumpkin seeds), sunflower seeds, or slivered almonds would all work well. Toasting them enhances their flavor and crunch. Sprinkle them over the salad just before serving to maintain their crispness.
7. Make it Ahead (With a Slight Adjustment): While best served fresh, you can prepare the components of the salad ahead of time. Dice the mango and red onion and store them separately in airtight containers in the refrigerator. Prepare the dressing and store it separately as well. Dice the avocado just before serving and toss everything together right before you’re ready to eat. If you need to prep the avocado ahead, toss it with a little extra lime juice to help prevent browning and store it separately.
8. Consider Adding Other Vegetables: While mango and avocado are the stars, you can easily add other vegetables to this salad. Diced cucumber, bell peppers (especially red or yellow for color), or even some grilled corn kernels would be delicious additions. They will add extra texture, nutrients, and flavor complexity.

Frequently Asked Questions about Chilled Mango Avocado Salad

Q1: Can I make this salad ahead of time?

A: While it’s best enjoyed fresh, you can prep the individual components ahead of time. Dice the mango and red onion and store them separately in airtight containers in the fridge for up to a day. Prepare the dressing and store it separately as well. Dice the avocado right before serving and combine everything at the last minute to prevent the avocado from browning.

Q2: How do I prevent the avocado from browning in the salad?

A: Lime juice is your best friend for preventing avocado browning! Squeeze lime juice over the diced avocado immediately after cutting it and toss gently. The acidity of the lime juice helps to slow down oxidation. Storing the salad chilled in the refrigerator also helps.

Q3: Can I substitute the red onion with another type of onion?

A: Yes, you can substitute red onion with other types of onions. White onion or sweet onion would be milder alternatives. You can also use scallions (green onions) for a milder onion flavor. If you find the flavor of raw onion too strong, soak any type of sliced onion in cold water for 5-10 minutes before adding it to the salad to mellow its bite.

Q4: I don’t have cilantro; can I use another herb?

A: Absolutely! If you’re not a fan of cilantro or don’t have any on hand, you can use other fresh herbs. Fresh mint or basil are excellent substitutes and will provide a different but equally delicious flavor profile. You could also use a combination of parsley and mint for a milder, fresher taste.

Q5: Can I make this salad vegan?

A: Yes, this salad is naturally vegan! All the ingredients are plant-based. Just ensure that you are using extra virgin olive oil and not any other type of dressing that might contain animal products.

Q6: How long will this salad last in the refrigerator?

A: While the salad is best served fresh, it can be stored in an airtight container in the refrigerator for up to a day. However, the avocado may start to brown slightly and the texture of the mango might soften a bit. The flavor will still be good, but the visual appeal and texture might be slightly diminished after a day.

Q7: Can I add protein to make this a more substantial meal?

A: Yes, you can easily add plant-based protein to make this salad a more filling meal. Grilled tofu, chickpeas, black beans, or edamame would all be excellent additions. You could also add quinoa or lentils for a protein and fiber boost.

Q8: What if I don’t have fresh limes? Can I use bottled lime juice?

A: Freshly squeezed lime juice is always preferred for the best flavor, but in a pinch, you can use bottled lime juice. However, bottled lime juice often lacks the bright, zesty flavor of fresh lime juice. If using bottled juice, start with a smaller amount and taste as you go, as bottled juices can sometimes be more acidic. Try to use fresh limes whenever possible for the optimal taste of this salad.

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