Charred mango salad

Vibrant mango and rice salad makes a quick and easy dish that combines sweet, spicy, and tangy flavours. With a prep time of about 20 minutes, it’s perfect for a light summer meal or as a side dish. The charred mango adds a unique smoky flavor, while the pickled red onions and roasted cashews provide a delightful contrast in textures. This recipe is a great way to elevate pre-cooked rice into a flavourful and satisfying dish.

By Nadiya Hussain Nadiya’s Simple Spices
From Saturday Kitchen

 

This dish is well-balanced with a good mix of carbohydrates, fruits, and nuts. It’s relatively low in saturated fats and high in fiber. The mango provides essential vitamins, while the cashews offer healthy fats and protein. more about nutri-score

Ingredients

• Mango: 1 large, ripe
• Red onion: 1, thinly sliced
• Apple cider vinegar: 100ml/3½fl oz
• Caster sugar: 2 tbsp
• Basmati and wild rice: 250g pouch, pre-cooked
• Chilli powder: 1 tsp
• Ground cumin: 1 tsp
• Fresh coriander: Large handful, chopped
• Cashews: 100g/3½oz, roasted and roughly chopped

Method

Char the Mango

• Choose one of the following methods to char the mango:
  1. Grill: Place under a grill, moving it as it chars.
  2. Gas hob: Use tongs to hold it directly over the flame, turning as the skin blackens.
  3. Blowtorch: Use if available.
• Once the skin is completely blackened, set aside to cool.

Pickle the Red Onion

• In a small pan, combine red onion, apple cider vinegar, and caster sugar.
• Bring to a boil over high heat and simmer for 5 minutes.
• Remove from heat and drain the onions, reserving the liquid for future use if desired.

Prepare the Salad

• Chop the charred mango (including skin) into cubes and place in a bowl.
• Add the pickled red onion to the mango.
• Heat the pre-cooked basmati and wild rice according to package instructions.
• Add the heated rice to the bowl with mango and onion.
• Sprinkle chilli powder and ground cumin over the mixture and mix well.
• Stir in the chopped fresh coriander and roasted cashews.

Serve

• Serve the salad immediately while the rice is still warm.

Nutri-score Health Check

This dish receives a Nutri-score of B, indicating it’s a well-balanced option. The calculation takes into account several factors:

• Positive components: The mango provides essential vitamins and fiber, while the rice offers complex carbohydrates. Cashews contribute healthy fats and protein.
• Negative components: The dish contains added sugar in the pickled onions, but the amount is relatively small.
• The use of pre-cooked rice and minimal added fats keeps the calorie content moderate.
• The variety of ingredients contributes to a good nutrient profile, with a balance of carbohydrates, fruits, and nuts.

While not in the highest ‘A’ category due to the presence of some added sugar and the calorie content from the rice and cashews, this dish is still a nutritious choice with a good balance of flavours and nutrients.