Zingy Healthy Arugula and Mango Salad Recipe for Summer

Arugula and mango salads burst with vibrant, refreshing flavors that craft ordinary meals into extraordinary culinary experiences.

Crisp, peppery greens dance alongside sweet, tropical fruit for a perfect balance of taste and nutrition.

Each bite offers a delightful contrast between sharp and mellow notes that awaken your palate.

Nutrient-dense ingredients come together in a symphony of colors and textures that make this dish truly special.

Light yet satisfying, the combination provides a delicious way to boost your daily intake of vitamins and minerals.

Seasonal produce elevates this simple recipe from mundane to magnificent, creating a memorable dining moment.

You’ll love how quickly this salad comes together with minimal preparation.

Why You’ll Love Arugula and Mango Salad

• Burst of Refreshing Flavors: Zesty lime juice and sweet honey create a vibrant dressing that perfectly balances the peppery arugula and juicy mango, delivering a mouthwatering taste explosion in every bite.
• Quick and Healthy Summer Delight: This no-cook recipe takes less than 15 minutes to prepare, offering a nutritious meal packed with fresh ingredients that's ideal for light lunches or quick side dishes.
• Texture Paradise: Creamy avocado, crisp arugula, crunchy pine nuts, and soft mango chunks provide a delightful mix of textures that keep each forkful interesting and satisfying.
• Versatile Crowd-Pleaser: Easy to customize with additional proteins like grilled chicken or shrimp, this salad works perfectly for solo meals, potlucks, or elegant dinner parties with minimal effort.

Ingredients for Arugula and Mango Salad

• Arugula: Peppery green base with a sharp, slightly bitter flavor; choose fresh, crisp leaves with bright green color.
• Red Onions: Adds sharp, crisp bite and vibrant color; thinly slice for even distribution and milder taste.

• Mango: Sweet, tropical fruit providing natural sweetness and juicy texture; select ripe, fragrant mango with slight give when pressed.
• Avocado: Creamy, rich element that adds healthy fats and smooth texture; choose ripe avocado without dark blemishes.

• Lime Juice: Bright, citrusy acid that balances flavors and adds freshness; use freshly squeezed for best taste.
• Extra Virgin Olive Oil: Smooth, rich base for dressing with heart-healthy properties; select high-quality, cold-pressed variety.
• Honey: Natural sweetener that softens lime's acidity and adds depth; choose raw, unprocessed honey for best flavor.

• Pine Nuts: Buttery, delicate nuts that provide texture and nutty flavor; toast before use to enhance natural oils and taste.
• Salt and Pepper: Essential seasoning to enhance and balance overall dish flavors; use freshly ground black pepper for best results.

How to Make Arugula and Mango Salad

Step 1: Whip Up The Zesty Dressing

• Fresh lime juice
• Extra virgin olive oil
• Honey

Whisk everything together until smooth. Sprinkle salt and pepper to create a perfect balance of flavors.

Step 2: Chop Fresh Ingredients

• Crisp arugula leaves
• Ripe mango chunks
• Creamy avocado cubes
• Thinly sliced red onion

Toss these ingredients into a large serving bowl.

Step 3: Combine And Coat

Pour the tangy dressing over the salad. Use gentle movements to mix everything, ensuring each leaf and morsel gets a delicious coating of dressing.

Step 4: Add Crunchy Garnish

Sprinkle toasted pine nuts across the top for a delightful texture contrast.

Tips for Fresh Arugula and Mango Salad

• Massage Arugula: Gently massage arugula leaves with a bit of olive oil to soften their peppery bite and reduce bitterness.
• Ripeness Matters: Choose mangoes that are slightly soft when pressed, ensuring maximum sweetness and juiciness for the salad.
• Avoid Browning: Dice avocado just before serving and toss with lime juice to prevent discoloration and maintain fresh appearance.
• Toast Nuts Perfectly: Lightly toast pine nuts in a dry skillet over medium heat, stirring constantly to prevent burning and enhance their nutty flavor.
• Dressing Balance: Whisk dressing ingredients thoroughly to create a smooth emulsion, tasting and adjusting seasonings for a harmonious blend of sweet, tangy, and savory notes.

How to Store and Reheat Arugula and Mango Salad

• Refrigerate: Transfer salad to an airtight container and store in the refrigerator for up to 1-2 days. Keep dressing separate to prevent soggy greens.
• Prepare Fresh: For best taste and texture, recommend making the salad just before serving to maintain crisp arugula and creamy avocado.
• Avoid Freezing: Do not freeze this salad, as avocado and mango will lose their delicate texture and become mushy when thawed.

What to Serve with Arugula and Mango Salad

• Pair with Crisp White Wine: Complement the salad's bright, zesty flavors with a chilled sauvignon blanc or pinot grigio, which will enhance the lime and mango notes while cutting through the peppery arugula.
• Match with Grilled Protein: Serve alongside a light grilled chicken breast or seared shrimp to add protein and create a balanced, refreshing meal that highlights the salad's fresh ingredients.
• Boost with Sparkling Water: Elevate the dining experience with a citrus-infused sparkling water that mirrors the salad's tangy lime dressing and provides a crisp, refreshing accompaniment.
• Garnish with Goat Cheese: Crumble soft goat cheese over the salad to introduce a creamy, tangy element that beautifully contrasts the sweet mango and peppery arugula, adding depth to the overall flavor profile.

Variations on Arugula and Mango Salad

• Tropical Spinach Swap: Replace arugula with baby spinach for a milder, softer green base that still provides excellent nutrition and complements the sweet mango perfectly.
• Citrus Fusion Remix: Substitute lime juice with orange or grapefruit juice to create a brighter, more complex dressing that enhances the mango's natural sweetness.
• Protein Power Boost: Add grilled chicken, shrimp, or crumbled feta cheese to transform the salad into a more substantial meal with extra protein and texture.
• Nut Alternative Crunch: Swap pine nuts with sliced almonds, chopped macadamia nuts, or pumpkin seeds for a different nutty dimension and added nutritional benefits.

Healthy Arugula and Mango Salad Recipe

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4.5 from 32 reviews

• Total Time: 10 minutes
• Yield: 4 1x

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Description

Refreshing arugula and mango salad brings Mediterranean charm to your plate with zesty flavors and crisp textures. Tangy feta cheese and peppery arugula dance alongside sweet mango chunks, creating a perfect balance you’ll crave for light, nutritious dining.

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Ingredients

Scale 1x2x3x

Produce:

• 5 ounces (141 grams) arugula
• 1 ripe mango, peeled, pit removed, and diced into bite-sized pieces
• 1 avocado, peeled, cored, and diced
• ¼ cup (40 grams) thinly sliced red onions

Nuts:

• ⅓ cup (45 grams) toasted pine nuts

Dressing:

• 3 tablespoons (45 milliliters) freshly squeezed lime juice
• ¼ cup (60 milliliters) extra virgin olive oil
• 2 tablespoons (30 milliliters) honey
• Salt to taste
• Pepper to taste

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Instructions

1. Whisk together lime juice, olive oil, and honey in a medium bowl or mason jar until the mixture becomes smooth and emulsified, creating a vibrant citrus-infused dressing.
2. Season the dressing with salt and pepper, tasting and adjusting the flavor profile to achieve a balanced and zesty combination.
3. Place fresh arugula leaves in a large serving bowl, creating a verdant base for the salad.
4. Carefully dice ripe mango into uniform cubes, ensuring each piece adds a sweet and juicy element to the dish.
5. Cut creamy avocado into similar-sized pieces, gently folding them into the arugula to prevent bruising.
6. Slice red onions paper-thin, distributing them delicately throughout the salad for a subtle, sharp bite.
7. Gradually pour the prepared lime-honey dressing over the salad, using just enough to lightly coat the ingredients without overwhelming them.
8. Gently toss the salad using soft, circular motions to ensure even distribution of dressing and prevent crushing the delicate ingredients.
9. Sprinkle toasted pine nuts across the top, providing a crunchy texture and nutty undertone to the fresh, vibrant salad.
10. Finish with a final light seasoning of salt and pepper, allowing each ingredient to shine in this refreshing dish.

Notes

• Pine nuts provide a delightful crunch and nutty undertone, transforming this simple salad into a restaurant-worthy dish.
• Each vibrant ingredient contributes a unique texture and taste, making every bite a delicious exploration of sweet, peppery, and tangy profiles.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: Lunch, Appetizer, Snacks
• Method: Blending
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 290
• Sugar: 10 g
• Sodium: 120 mg
• Fat: 24 g
• Saturated Fat: 3 g
• Unsaturated Fat: 21 g
• Trans Fat: 0 g
• Carbohydrates: 22 g
• Fiber: 5 g
• Protein: 4 g
• Cholesterol: 0 mg