Mango and Beet Salad with an Orange and Ginger Dressing

Published: 15 May 2024 by Simon Deane

This mango and beet salad with lime juice is a burst of fresh flavour.
featured image of Mango and Beet Salad with an Orange and Ginger Dressing

This mango and beet salad is a wonderful healthy dish. It’s served with a lovely orange and ginger dressing. Made also with cherry tomatoes, peppery rocket leaves and sweetcorn. Perfect as a side dish or a healthy lunch.

This salad is very easy to make and doesn’t involve any cooking, except for lightly toasting the pumpkin seeds.

I believe that one of the keys to success in following a healthy diet is preparing healthy dishes that taste great and this salad certainly fits the bill.

Ingredients:

Salad Ingredients

  • Rocket
  • Cooked beetroot
  • A mango
  • 8 cherry tomatoes
  • Sweetcorn
  • Coriander
  • Pumpkin seeds

For the dressing

  • Orange juice and zest
  • Ginger
  • Olive oil
  • Balsamic vinegar
  • Agaver syrup

Preparing the Salad

mango and beet salad served in a salad bowl with oranges and dressing in the background

The only cooked vegetable in this salad is the beetroot. You can either use pre-cooked beetroot or buy them raw and cook them youself. Cooking the beetroot is relatively simple but it just adds some additional time to the process. Instructions on how to cook the beetroot yourself are provided below.

For the rest of the salad ingredients it’s just a case of combining everything in a salad bowl.

Wash the rocket if not washed already, then add to the bowl as the base. Chop the cooked beetroot and add to the bowl. Peel and cut the mango into pieces and add this too.

Cut the cherry tomatoes into halves and add.

Garnish with a few chopped coriander leaves if you have them on hand.

Preparing the Orange Ginger Salad Dressing

Juice one orange and add to a cup or jar along with the zest of half the orange. Peel the ginger and finely grate into the cup.

Add the balsamic vinegar, maple syrup and olive oil and mix everything together well.

Once the salad is ready to serve you can then top the salad with the dressing.

mango and beet salad served in a bowl with the serving bowl in the background

The Benefits of Beets

Beets are associated with lots of health benefits and I try to get them into my diet at least a few times per week. I like to eat them simply chopped as a side dish or even better as part of a salad.

As well as being high in lots of nutrients and containing fibre, beets are high in dietary nitrates. These may help to lower your blood pressure, improve brain function and improve athletic performance.

Dietary nitrates are converted to nitric oxide which is a powerful vaso-dialator meaning it helps to open your blood vessels and increase blood flow.

Research has shown that drinking beet juice improved exercise performance, so they may be especially useful to help enhance your exercise routine.

Some other salads to try out from The Fit Dish:

Air Fryer Sweet Potato and Chickpea Salad with a Tahini Lemon Dressing

Beetroot and Cucumber Salad

Super Kale and Butternut Squash Salad with Cranberries

Healthy Waldorf Salad

Tabbouleh Salad

mango and beet salad served in a salad bowl with oranges and dressing in the background

Mango and Beet Salad

A delicious salad made with mango and beets along with rocket leaves and cherry tomatoes. Served with an awesome orange ginger dressing.
Prep Time 10 minutes
Cook Time 5 minutes
Servings 4 people
Calories 183 kcal

Ingredients
  

Salad Ingredients

  • 1 mango
  • 300 g cooked beets
  • 100 g cherry tomatoes
  • 50 g sweetcorn
  • 2 tbsp pumpkin seeds
  • 50 g rocket leaves

Dressing Ingredients

  • 3 tbsp orange juice
  • 1 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 2 tsp grated ginger
  • 1 tbsp agave syrup

Instructions
 

  • Wash and dry the rocket leaves (if not already washed) and add to a salad bowl.
  • Peel and chop up one mango and add to the bowl. Chop up 3 beets into bite sized cubes and add to the bowl.
  • Chop the cherry tomatoes into halves and add along with the sweetcorn.
  • add the pumkin seeds to a dry pan on the hob on a medium/high heat. Cook for around 5 minutes tossing the seeds every few minutes to ensure they don't burn. Once ready they should beomce quite fragrant. Add to the salad bowl.

To make the dressing

  • Squeeze the juice from the orange and scrape in some zest with a zester. Add to a cup or jar.
  • Peel and grate the ginger and add to the jar. Add the balsamic vinegar, olive oil, and agave syrup.
  • Stir everything together so the dressing is well mixed.
  • Add the dressing to the salad, toss to mix well, and serve.

Nutrition

Serving: 4gCalories: 183kcalCarbohydrates: 31gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.003gSodium: 122mgPotassium: 382mgFiber: 2gSugar: 22gVitamin A: 1065IUVitamin C: 36mgCalcium: 42mgIron: 1mg
Tried this recipe?Let us know how it was!
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  • Simon Deane

    My mission is to provide the resources to help people to prepare their own healthy and tasty meals at home and to teach people about nutrition and how to eat healthier...

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