Mango Salad with Ginger-Raisin Vinaigrette
From EatingWell: February/March 2005
In this recipe, juicy mangoes are paired with fresh ginger plus an unusual combination of golden raisins and malt vinegar, which adds great complexity to an otherwise basic mixed green salad.
- 1/4 cup golden raisins
- 1 cup boiling water
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons malt vinegar, or red-wine vinegar
- 1 tablespoon finely chopped fresh cilantro leaves and tender stems
- 1 teaspoon minced fresh ginger
- 1 fresh green Thai, serrano or small jalapeño chile, stemmed and finely chopped (see Note)
- 1/8 teaspoon salt
- 8 cups mesclun, or other mixed baby salad greens (5 ounces)
- 1 large ripe, firm mango, peeled and diced (see Note)
- 1 medium red bell pepper, thinly sliced
- To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.
- To prepare salad: Place greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.
Tips & Notes
- Notes: Fresh and dried chiles vary widely in spiciness depending on variety and seasonality. Smaller varieties are generally hotter. The compound that makes chiles hot, capsaicin, is found in the inner membrane and seeds. Add chiles with caution when cooking, tasting as you go.
- To peel and dice a mango:
- 1. Slice both ends off the mango, revealing the long, slender seed inside.
- 2. Set the fruit upright on a work surface and remove the skin with a sharp knife.
- 3. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
- 4. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into the desired shape.
Per serving: 117 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 58 mg sodium; 222 mg potassium.
Nutrition Bonus: Vitamin C (76% daily value), Vitamin A (30% dv)
Carbohydrate Servings: 1
Exchanges: 1 fruit, 1 1/2 fat
More From EatingWell
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Celebrate the season with EatingWell's best recipes from the...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
Eating meatless at least once a week has a host of health...
If you're looking for an easy, healthy meal idea for dinner...
These healthy vegan recipes take you on a virtual trip around...
- Type of Dish
- Salad, side/appetizer
- Ease of Preparation
- Total Time
- 45 minutes or less
- February/March 2005