avocado salad

Mint, Mango and Avocado Salad Recipe

This avocado salad recipe is SO fabulous you will be as delighted as I was to find it.

Almonds are toasted and sprinkled on top, as well as either grated Parmesan cheese or crumbled blue cheese, whichever you prefer.

If you want this to be a diary free recipe, simply leave out the cheese altogether. It will still be delicious.

The salad is mixed with a wonderful fresh vinaigrette made with oil, cider vinegar and fresh garlic.

This easy salad is a perfect healthy lunch recipe.


Mint, Mango and Avocado Salad Recipe

Prep time:
Cook time:
gluten free label vegetarian label

Ingredients:
1 garlic clove, minced
1/4 cup sugar or amount equal to that in Stevia (60 ml)
1/4 cup vegetable oil (60 ml)
1/4 cup cider vinegar (60 ml)
2 tablespoons fresh mint, finely chopped (30 ml)
1 green onion, finely chopped
1 mango, chopped, or sliced and cut in half
1 ripe avocado, chopped or sliced
1 red bell pepper, chopped into a small dice
6 cups mixed salad greens (1.5 L)
2 tablespoons pea sprouts (30 ml)
1/2 cup almonds, slivered or sliced and toasted (125 ml)
2 tablespoons Parmesan cheese, grated (30 ml)

Directions:
Chop all of the vegetables and herbs. Toast the almonds in a 350°F for just a few minutes, watching carefully to make sure they don't burn.

In a bowl, whisk together the minced garlic, sugar or stevia, oil and vinegar until the sugar/stevia is dissolved. Stir in the chopped mint. Set aside until salad is prepared. This salad dressing recipe may be stored in an airtight container in the refrigerator for up to 1 day.

In a large salad bowl, combine the green onion, mango, avocado, pepper, salad greens and pea sprouts. Add enough dressing to lightly coat the salad and toss to coat it evenly. Sprinkle the salad with the almonds and cheese just before serving.

Serves 4.


Variations:
  • Along with the almonds and cheese, sprinkle a few pomegranate seeds over the salad as you are ready to serve it. Or replace the cheese with the pomegranate seeds for a dairy free salad recipe.
  • Replace the Parmesan cheese with crumbled blue cheese as in the image above for a different taste sensation.






Nutrition Analysis:

Amount Per Serving:

Calories 352
Calories from Fat 251
Total Fat 27.9g
Saturated Fat 2.8g
Trans Fat 0.0g
Cholesterol 2mg
Sodium 67mg
Total Carbohydrates 23.0g
Dietary Fiber 8.2g
Sugars 9.9g
Protein 7.1g
Vitamin A 51%
Vitamin C 103%
Calcium 10%
Iron 10%



This mango and avocado salad is just one of our healthy recipes. Find them all listed here.


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Here's More About This Recipe...

Avocado recipes are among the healthiest salad recipes around. Some people avoid avocados because of their fat content.

The truth is that the fat found in avocados is a healthy fat that our body needs, much like the fat is olive oil.

Eaten in moderation it is a must have in your healthy eating plan.

The combinations in this salad are wonderful. Mixed leafy greens are paired with a bit of green onion, luscious avocado, sweet mango and colorful red pepper.

I suggest using a good quality oil for the avocado salad (always actually). A healthy grape seed oil would be nice, or a safflower oil.

Here is a healthy suggestion: Use 1/2 grape seed or safflower oil and half avocado oil. Avocado oil has amazing health benefits and would add a nice taste to the vinaigrette recipe.

You don't find many mango recipes around (in the west anyway), so the addition of mango is a real treat. You can replace it with fresh peaches if you can't find good mangoes.


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