Raw Mango Salad – A Crunchy, Zesty Summer Delight with Sweet & Spicy Dressing
As temperatures rise, light and refreshing meals become more appealing. One dish that perfectly captures the essence of summer is Raw Mango Salad—a vibrant, tangy, and crunchy bowl of goodness that not only delights your taste buds but also nourishes your body. This colourful salad is a beautiful mix of textures and flavours, elevated by a unique sweet and spicy dressing made from everyday ingredients. It’s easy to make, incredibly healthy, and can brighten up any lunch or dinner table.
This salad is not just about taste—it’s also a nutritional powerhouse. With raw mangoes, seasonal vegetables, and a punchy dressing, it delivers a spectrum of vitamins, minerals, and antioxidants that boost immunity and digestion, making it a great option for those looking to eat clean without compromising on flavour.
Why Raw Mango is the Star ?
Raw mangoes are a traditional summer ingredient in Indian cuisine. They are rich in vitamin C, which strengthens the immune system, and also help in maintaining good digestive health. Their naturally tart flavour adds a refreshing zing to the salad, making it the perfect base for a wide range of colourful ingredients. Cutting the raw mango into thin juliennes using a peeler gives the salad a noodle-like texture, adding visual appeal and making every bite flavorful.
The Vibrant Mix of Vegetables
This recipe brings together a rainbow of vegetables—purple and white cabbage, carrots, colourful bell peppers, onions, and coriander leaves. Each of these adds not only colour and crunch but also a variety of nutrients. Cabbage is loaded with fiber and supports gut health. Carrots bring beta-carotene for healthy skin and vision. Bell peppers are high in vitamin C and antioxidants, and onions add a sharpness that balances the sweet and tangy notes of the mangoes.
A small portion of ripe mango is also added to provide a subtle sweetness, contrasting beautifully with the tartness of the raw mango. This mix of raw and ripe elements creates a depth of flavour that feels complete in every spoonful.
The Game-Changer: Sweet and Spicy Dressing
What truly ties this salad together is the dressing. Made by blending green chilies, garlic, jaggery powder, soy sauce, lime juice, and roasted sesame oil, the dressing hits all the right notes—spicy, sweet, tangy, and umami. The garlic and chili bring in heat, jaggery balances it with natural sweetness, soy sauce adds saltiness and depth, and the lime juice gives a citrusy freshness. A few drops of roasted sesame oil enhance the aroma, giving it a nutty and toasty edge that lingers.
How to Assemble the Salad ?
To begin, peel the raw mango and cut it using a julienne peeler. Then take shredded purple and white cabbage, thinly sliced carrots, strips of red, yellow, and green bell peppers, chopped onions, and a few sprigs of fresh coriander. Add a handful of thin mango slices and a few pieces of ripe mango for added sweetness.
In a separate blender or mixer jar, make the dressing by blending 2–3 garlic cloves, 1 green chili, 1 tablespoon jaggery powder, 1 tablespoon soy sauce, juice of half a lime, and a few drops of roasted sesame seed oil. Just before serving, drizzle this dressing over the mixed vegetables and toss gently. Finally, sprinkle roasted peanuts on top to add a layer of crunch and extra protein.
A Salad That’s as Nutritious as It Is Delicious
This Raw Mango Salad is perfect for health-conscious eaters. It’s low in calories, high in fiber, and rich in antioxidants. The combination of mangoes, fresh vegetables, and a healthy fat-based dressing makes it satisfying and energising. It works wonderfully as a side dish, a starter, or even a light meal. For those avoiding refined sugar, this recipe is naturally sweetened with jaggery. It’s also vegan, gluten-free, and suitable for detox or weight management plans.
Final Thoughts
Raw Mango Salad with Sweet and Spicy Dressing is a perfect example of how simple ingredients can come together to create a bold and satisfying dish. It’s colourful, nutritious, and easy to make in under 20 minutes. Whether you’re hosting a summer brunch or looking for a healthy weekday meal, this salad ticks every box. Try it once, and it might just become your new favourite.
