As we’re in for some warmer weather in the UK, and spinach is my ingredient of the month, I thought it was the perfect time to share a new, fresh salad recipe. This strawberry mango salad recipe is fresh and sweet from the fruit, with some salt and pepper edamame and spicy seeds for a full range of textures and flavours.
The pepperiness of the edamame and rocket is the perfect complementary contrast to the sweetness of the fruit, while the chilli seeds offer a little bit of umami to cut through the sweet base of the salad.
Although spinach is my ingredient of the month this month, both mangoes and strawberries are in season right now too, so all of the fresh ingredients on this list are at their most affordable this time of year.
Suggested Post: What’s in Season in June?
Nutritional Information
Each serving of this recipe contains 22g of protein and 13.5g of fibre. You’ll get the full RDA of vitamin A, folate, vitamin K and vitamin C per serving. There’s a third of the RDA of vitamin E, B6 and B2 per serving, and 20% of your daily B1, B3 and B5. Each serving contains 6.8mg of iron, and 90% of your daily omega 3.
Further Reading: How Much Iron do you Need?
Substitutions
Oil – I used walnut oil in my dressing for the omega 3 content, but it is harder to find and a pricier option than a lot of other dressing oils. You can sub the walnut oil for olive oil if you have a nut allergy, or want a more affordable option.
Edamame – if you’re looking to avoid soy, substitute the roasted edamame for roasted chickpeas instead, but that method takes slightly longer. Cook your chickpeas at 220c for roughly 25 minutes.
Rocket – A nice to have addition, and the pepperiness works well with the edamame, but it’s not essential. You can skip this altogether or opt for another green of your choice or simply add more spinach.
How to store and does it keep?
You can keep this salad in the fridge, covered, for up to two days, but it will be better/ taste fresher if you don’t dress it before storing and keep your dressing separately. It’s best served fresh, if that’s possible.
Strawberry Mango Salad Recipe
Fresh summer mango strawberry salad recipe full of seasonal ingredients and a sweet summer dressing.
This recipe is gluten free, dairy free and vegan. It does contain nuts and soy. See substitutions for more information.
Strawberry Mango Salad Recipe
Ingredients
- 2 cups edamame fresh or frozen
- Fry spray
- Generous amount salt and pepper
- 100 g strawberries roughly chopped
- 1 cup mango cubed
- 30 g mixed seeds approx.
- 1 tsp tamari
- ½ tsp chilli powder
- 160 g fresh spinach
- 40 g rocket
Dressing
- 100 g strawberries
- 1 tbsp walnut oil
- 1 tbsp balsamic vinegar
Instructions
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Preheat oven to 200°c, in a medium bowl, toss the edamame in salt and pepper and spray with fry spray until evenly coated. Once covered, place on a baking tray and roast uncovered for 15-20 minutes until it’s starting to crisp and turn brown around the edges.
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Meanwhile, add the spinach and rocket to a medium bowl, then add the chopped strawberries and mango.
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Blend together all of the ingredients for the dressing, until smooth. Then toss the spinach and rocket in half of the dressing, leaving half to add when the other ingredients are ready.
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Add the seeds to a small saucepan on a low heat. Cook the seeds for 2-3 minutes, tossing the pan frequently. Stir in the chilli powder, then remove from the heat, add the tamari, stir again and set aside.
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Once the edamame and seeds are ready, toss them with the greens and fruit mix along with the remaining dressing.
Serve and enjoy!
Do you like the sound of this salad for summer?
Until next time,
Sophie
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