Gold on a bed of green leaves
This mixture of salad leaves and herbs, each with its own robust flavour, marries well with the sweetness and smooth texture of mango. The result is a salad that is colourful and refreshing, ideal as a light starter or side dish. Serve with warm mixed-grain bread or rolls.
Ingredients
Serves: 4
- 1 large ripe mango
- 200 g (7 oz) mixed baby spinach leaves, watercress and rocket or frisée
- about 12 fresh basil leaves, coarsely shredded or torn
- about 6 sprigs of fresh coriander, stalks discarded, then coarsely chopped
- 30 g (1 oz) cashew nuts or peanuts, toasted and coarsely chopped
- Lime and ginger dressing
- grated zest of 1 lime
- 2 tbsp lime juice
- 2 tsp finely chopped or grated fresh root ginger
- 1 tbsp toasted sesame oil
- 1 tbsp sunflower oil
- salt and pepper
Method
Prep:15min ›
Ready in:15min
- Peel the mango. Cut the flesh from both sides of the stone and slice it thinly lengthways.
- Mix the salad leaves on a platter, adding the basil and coriander. Arrange the mango slices on and between the salad leaves.
- Whisk the ingredients for the dressing together and spoon it over the salad. Sprinkle with the chopped cashew nuts or peanuts and serve.
Some more ideas
Thin strips of peeled cooked beetroot and cooked or raw celeriac are delicious additions to this salad. * Instead of mango, use seedless green grapes, halved if large, thinly sliced dessert apple, or diced avocado. * Toasted pumpkin seeds, sesame seeds or pine nuts can be used instead of the cashew nuts or peanuts.* Replace the nuts with spicy croÛtons. Cut 2 slices of day-old bread into small pieces or neat cubes and place in a polythene bag. Add a pinch of chilli powder and 1 tbsp extra virgin olive oil, then hold the bag shut and shake well. Tip into a non-stick pan and stir-fry until crisp and golden brown. Add to the salad just before serving. * For a completely fat-free dressing, mix 1 tbsp seasoned rice vinegar (the type sold for making Japanese sushi) with the ginger and lime zest and juice. Add 2 tbsp fresh orange juice. Or mix 2 tbsp each of orange juice, dry sherry and soy sauce for a punchy dressing. * A mixed green salad makes a versatile accompaniment for all meals or a useful base on which to serve ingredients such as fruit or smoked fish for a first course. Mix 225 g (8 oz) mixed salad leaves (cos, lamb's lettuce, Lollo Rosso, Little Gem, baby spinach or rocket) with about 45 g (1½ oz) mixed fresh herbs (basil, tarragon, chervil, flat-leaf parsley and mint), torn or coarsely chopped. Rub the inside of the salad bowl with a cut clove of garlic, if liked, then discard. Add the leaves and herbs to the bowl. For the dressing, whisk together 1 shallot, finely chopped, ½ tsp Dijon mustard, 2 tbsp white wine vinegar and 4 tbsp extra virgin olive oil with seasoning. Drizzle the dressing over the salad, then toss gently to coat the leaves.
Plus points
Mango contains a wealth of carotenoids which protect against free radical attack and degenerative diseases. Mango also supplies iron, potassium, magnesium, and vitamins E, C and B group. * All the leaves provide minerals, such as potassium, calcium and iron. Raw spinach provides folate. All these minerals help to protect against cancer.
Each serving provides
C * A * B1, E, folate, calcium, copper, iron
