3 Ways To Prepare Mango And Avocado Salad
The presence of these two tropical fruits has gained importance in many diets. And in the kitchen, its mixture to prepare a variety of dishes is curious, but it gives very good results. For this reason, we offer you 3 ways to prepare a refreshing mango and avocado salad that will surely succeed.
A tasty and nutritious dish
Preparing a rich and healthy salad is not difficult and does not require a lot of cooking time. The key is to choose a few fresh foods well and combine them with a tasty dressing.
Consequently, the mango and avocado salad does not have a large number of ingredients or complicated preparations. But it is a dish that you will surely repeat on many occasions, since it is also a healthy option.
On a nutritional level, avocado stands out for the presence of healthy fats (such as olive oil), vitamin E, vitamin A with a protective role for the eyes and folates. In addition, it contains minerals such as potassium and magnesium.
Thanks to the presence of these nutrients, studies indicate it as a food to promote cardiovascular health, weight control and healthy aging. It also represents an extra energy for athletes and folates for pregnant women.
The composition of mango is more similar to that of other fruits with a high percentage of water and a correct supply of fiber and vitamins (highlighting, for example, the levels of vitamin C). It also has a great content of interesting phytochemicals.
The whole fruit added to the daily diet can provide benefits and reduce the risk of inflammatory and metabolic diseases. In addition, they are digestive, protect against cellular aging and are good for an optimal condition of the skin and eyes.
Option 1: mango and avocado salad
The two main ingredients combined with poppy seeds that have just given a more original look to the dish.
Ingredients for 2 servings
- 1 avocado
- Salt.
- 100 grams of Burgos cheese.
- A handful of roasted sesame, sunflower and poppy seeds.
- 1 medium mango.
- Extra virgin olive oil.
- 100 grams of lamb’s lettuce.
- Lemon.
Step by Step
- To start with, wash and drain the lamb’s lettuce well. If necessary, dry with a little kitchen paper. Place in the bottom of the plate.
- Peel and dice the mango and avocado into medium-sized cubes. Place on top of the leaves. Then add the cheese, well drained and cut.
- Decorate on top with assorted seeds to taste.
- To finish the recipe, prepare the dressing with olive oil, salt and lemon juice. Thanks to this, it is possible to prevent the fruits from oxidizing and keeping them looking good until the moment of consumption.
Option 2 to make a mango, avocado and shrimp salad
Summer and tropical flavors in a fresh and delicious dish. Go for it.
Ingredients for 4 servings
- 200 grams of peeled large shrimp.
- 1 lemon
- 2 avocados
- 1 handle.
- 2 tablespoons of lemon juice.
- 1/2 cup of extra virgin olive oil.
- 2 cups of lettuce.
- 1/2 cup of red onion.
How to prepare
- Start by opening the lemon in half and cutting into thin slices.
- Cut the avocados in two and remove the pit and skin. Cut into cubes and pass the lemon slices through the avocado to prevent them from darkening.
- Peel and cut the mango.
- In a small bowl, prepare the vinaigrette for the dressing. Mix the oil with the lemon juice, salt and pepper. Mustard can be added to taste.
- Wash and drain the lettuce leaves well. Peel and cut the red onion into small cubes.
- Put a griddle over medium heat and cook the shrimp for one minute on each side. They have to be pink. Let cool.
- Finally, it is time to assemble the plate. Mix the lettuce leaves with the onion and dress with the sauce. Place the mango, avocado and shrimp on the bottom of the plates.
Option 3 and last way to prepare a mango and avocado salad
In this salad the presence of all the flavors stands out; also the spicy and sour. A combination to make this dish the real star of the meal.
What you need to make 4 servings of salad
- 1 mango and 1 large avocado.
- 1/2 purple onion.
- 4 cups of arugula leaves.
- 1 tablespoon of lemon juice.
For the dressing:
- 1 tablespoon of white wine vinegar.
- 4 tablespoons of orange juice (more or less the juice of half an orange).
- 2 tablespoons of lemon juice.
- 4 tablespoons of extra virgin olive oil.
- 2 tablespoons of ground cumin.
- 1 red chili pepper or 1 sweet pepper if you don’t like spicy.
- 2 tablespoons of coriander.
- Salt and pepper.
Step by Step
- Before assembling the dish, peel and cut the mango and avocado into medium slices. Wash and dry the arugula leaves carefully.
- Peel and cut the onion into thin strips and place in a container with water and the lemon juice. Let stand 10 minutes, discard the water and pat dry.
- Next, place all the dressing ingredients in a glass jar with a lid or a small bowl. Mix well to emulsify. The chili is introduced thinly sliced and the chives chopped.
- Put the arugula leaves in a salad bowl and dress with half of the sauce. Add the fruits and onion, mix everything and drizzle with the rest of the dressing.
- Serve immediately.
Mango and avocado salad is a perfect, light and healthy starter
This tasty salad is an ideal starter for any meal. It can be presented as the starter of a rice or pasta dish, although it can also be served as a garnish to give a fresh touch.
But being a light dish it is also an excellent dinner. If it is also accompanied by cheese, nuts or yogurt, it is a very complete meal and an optimal way to add beneficial fats, vitamins and nutrients.
A wide variety of green leaves can be used in the base of the salad, since it combines well with lettuce, spinach, tender shoots, arugula, lamb’s lettuce or watercress. Afterwards, it is not necessary to add much, since the two fruits provide enough flavor and texture to obtain a good mix of flavors.
Both avocado and mango are delicate foods when it comes to preserving. For this reason, it is better to choose them at their optimum point of maturity and it does not take long to cook the dish. In addition, it is important that they are of quality.
With all these tips and a few minutes in the kitchen you can get a dish that has almost everything: it is healthy, light and digestive. But in addition, it is very rich and is ideal in the framework of a healthy diet.
