Fresh Mango Salad – Oil Free – Plant Based


I love this salad.  Actually, I love any salad with fruit in it, but this mango salad may be my favourite.  The key to making this Thai style salad is to have Mango’s that are just starting to ripen.  If they are overripe this salad can be mushy or too soft.  I usually can’t handle too much heat in dishes, however I think the green mango keeps that heat from the spice and jalapenos in check. Fish sauce which is a key ingredient in the dressing.  If you don’t normally keep fish sauce in your pantry or refrigerator, you may use worcestershire sauce and soy sauce. (Use the equal amount).

Fish sauce is made by fermenting fish (usually anchovies) with salt and water.  Which is why worcestershire sauce works well as a substitute for fish sauce as this fermented sauce also has anchovies.  The soy sauce helps add that salty taste of the fish sauce.

I like to serve this salad with grilled chicken, shrimp or a steak and sticky rice with coconut milk.

Fresh Mango Salad

  • Servings: 6-8
  • Difficulty: easy
  • Print



  • 4 Mango (green – unripe to just ripened)
  • 2 medium Red pepper – thinly sliced
  • 1 medium Red onion – thinly sliced
  • 1/2 cup cilantro
  • 1/2 cup mint
  • 1/2 cup chopped Cashews


  • 3-4 drops Sesame oil
  • 3 Tbsp maple syrup, agave,  honey or sweetener of choice
  • Zest and Juice of 1/2 Lime
  • 1/2 tsp Hot pepper sauce
  • 1/2-1 tsp Hot pepper flakes (you may adjust if you want it more or less spicy)
  • 1 finely chopped jalapeno pepper *optional
  • 1-2 tbsp Soy sauce
  • 2 tsp Plant based Worcestershire sauce I use Martha’s recipe (vegan)

veggiesFresh vegetables ready to use
veggies2Set out all the ingredientsMango cuttingCut off a small slice from one end of the mango.  This helps with peeling.  Stand the mango up on the cut end and start to cut the peel off thinly.Mango cutting3With a sharp knife cut the mango down the length of the mango the knife gliding against the pit.  Do this on both sides.  Then cut away the rest of the mango from the pit.  Place in a large bowl.
peppersCut all around the top edge of the pepper.  Pull the center of the pepper out and discard any seeds.  Use a knife to cut away any of the white membrane that attached the seeds to the inside of the pepper.DSC_7956Looking good!!ingredients6Rinse the cilantro and mint, gently dry away excess moisture.  Largely chop the mint and cilantro.
DSC_7961Finely chop the red onion into small slices.DSC_7979The flavours of this salad are as bright as the appearance.
ingredients5Largely chop 1/2 cup of the cashews, add to the bowl.  Finely chop the remaining 1/4 cup and set aside until ready to serve.  In a small bowl add the sesame oil, and hot sauce.
ingredients3Pour in the honey, Worcestershire sauce (vegan) , and soy sauce.ingredients4Add the zest and juice of half of a lime. Whisk until all the ingredients are combined.DSC_7991Pour the dressing over the salad.
DSC_7995Gently toss until evenly mixed and covered with the sauce.DSC_8002This speaks for itself!  Cover and place in the refrigerator until ready to serve.
DSC_8025Place a generous portion on a plate and sprinkle with the finely chopped cashews.
DSC_8042This is a great salad to learn to eat with chopsticks 😉

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