Mango Crunch Salad with Cashew Mustard Dressing



Serve: 2

Time:40 mins

“We wanted to have a coleslaw salad in this website, but we just couldn’t get the
flavours right. As soon as we added mango to it, the magic happened!”


Mango Dressing

• 1½ teaspoons mustard seeds
• 20 soaked cashews
• 1½ cups chopped mango
• 2 tablespoons lemon juice
• 1 teaspoon jaggery
• 1 teaspoon rock salt

Salad Base

• 2 cups thickly grated cabbage
• 1 cup thickly grated carrot
• 1 cup thinly sliced red bell pepper
• 1 cup thinly sliced yellow bell pepper
• 1 cup thinly sliced apple


• 2 tablespoons roasted and crushed


Soak 20 cashews in water for 6 hours.


1. For the mango dressing, dry roast the
mustard seeds in a pan for about 5
2. Place all the dressing ingredients along
with the roasted mustard seeds into a
blender, and blend until smooth.
3. For the salad base, take a big
bowl and place all the salad base
ingredients in it. Toss well.
4. Pour the dressing over the salad base
and mix well. Top with roasted and
crushed peanuts and serve.

Tip Use sweet and ripe mangoes.

Benefits of the Recipe:

  1. Rich in Antioxidants: Mangoes are rich in antioxidants like vitamin C and beta-carotene, which help boost immunity and protect against oxidative stress.
  2. Heart-Healthy: Cashews contain healthy fats that may help reduce bad cholesterol levels, promoting heart health.
  3. Digestive Support: Mustard seeds are known for their digestive properties, aiding in digestion and relieving symptoms like bloating and indigestion.
  4. Nutrient-Dense: The salad base ingredients, including cabbage, carrot, bell peppers, and apple, provide a wide range of vitamins, minerals, and fiber, supporting overall health.
  5. Weight Management: With its low calorie and high fiber content, this salad can aid in weight management by promoting satiety and reducing overall calorie intake.
  6. Skin Health: The combination of mangoes and cashews provides nutrients like vitamin E, which are beneficial for skin health and may promote a healthy complexion.
  7. Energy Boost: The natural sugars in mangoes provide a quick source of energy, making this salad a great option for a midday pick-me-up.
  8. Hydration: With its high water content from the salad base ingredients, this salad helps keep the body hydrated.
  9. Immune Support: The vitamin C content in mangoes and lemon juice helps support a healthy immune system, protecting against infections and illnesses.
  10. Delicious and Refreshing: The sweet and tangy flavor of the mango dressing paired with the crunchy texture of the salad base and peanuts makes this salad a delicious and refreshing option for any meal.

Nutritive Value (Approximate values per serving):

  • Calories: 200 kcal
  • Total Fat: 10g
  • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Total Carbohydrates: 25g
  • Dietary Fiber: 6g
  • Sugars: 15g
  • Protein: 6g

Note: Nutritional values may vary based on factors such as the specific brands of ingredients used and variations in preparation methods.

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