Low Sodium Thai Mango Salad Recipe

This crunchy crisp Low Sodium Thai Mango Salad Recipe is made with unripe green mangoes, fresh herbs, and a zesty lime dressing, ready in just 15 minutes. Tossing the bright dressing into the firm shreds releases a vibrant citrus aroma that wakes up the senses. I love keeping a batch of this refreshing mix for quick afternoon meals.

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Why This Classic Works

Traditional Thai salads rely heavily on salty fish sauce, which makes them tough for heart-healthy diets. I learned that using a mix of lime juice and coconut aminos provides that signature umami without the sodium spike.

The key is using very firm, unripe mangoes to hold up against the punchy dressing. Getting the balance of sweet, sour, and spicy right means you will not even miss the extra salt.

Low Sodium Thai Mango Salad Recipe Ingredients

Salad Base

• 2 large unripe green mangoes (peeled and julienned)
• 1 medium red bell pepper (thinly sliced)
• 1/4 cup red onion (thinly sliced)
• 1/2 cup fresh cilantro (chopped)
• 1/4 cup fresh mint (chopped)
• 1/4 cup roasted unsalted peanuts (crushed)

Low Sodium Dressing

• 3 tbsp fresh lime juice
• 1 tbsp coconut aminos
• 1 tbsp honey
• 1 clove garlic (minced)
• 1 small red Thai chili (finely sliced)

How To Make Low Sodium Thai Mango Salad Recipe

1. Prepare the mango: Peel the green mangoes and use a julienne peeler or sharp knife to cut them into long, thin strips.
2. Mix the dressing: In a small bowl, whisk together the fresh lime juice, coconut aminos, honey, minced garlic, and sliced chili.
3. Combine the salad: Place the julienned mango, red bell pepper, red onion, cilantro, and mint into a large mixing bowl.
4. Toss and serve: Pour the dressing over the salad base and toss well to coat. Top with crushed unsalted peanuts right before serving.

Recipe Tips

• Choose the right mango: Look for mangoes that are rock hard and completely green outside for the best crunch.
• Adjust the heat: Remove the seeds from the Thai chili if you want the flavor without overwhelming spice.
• Let it marinate: Allow the dressed salad to sit for five minutes before eating so the flavors can mingle.

What To Serve With Thai Mango Salad

This bright dish cuts through the richness of grilled chicken or baked salmon beautifully. It also pairs well with lettuce wraps or a simple bowl of steamed jasmine rice.

How To Store

Keep leftover salad in an airtight container in the fridge for up to two days. The mango will soften slightly over time, so keep the peanuts separate until serving to maintain their crunch.

FAQs

Can I use ripe mangoes?

No, ripe mangoes are too soft and sweet for this style of salad. You need firm, unripe green mangoes to achieve the proper texture.

What can I use instead of coconut aminos?

Low sodium soy sauce works, but it still contains more sodium than coconut aminos. Always check your labels if you are strictly monitoring salt intake.

Where do I find green mangoes?

Asian supermarkets usually stock them year-round. Sometimes regular grocery stores carry them, but you must ensure they are completely hard to the touch.

Nutrition

• Calories: 150 kcal
• Total Fat: 4g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 90mg
• Total Carbohydrate: 28g
• Protein: 3g

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