Mango and Avocado Salad

Mango and Avocado Salad
Staff Writer
Mango and Avocado Salad with Raspberry Vinaigrette

Cara Howe

Mango and Avocado Salad with Raspberry Vinaigrette

Mango and avocado complement each other nicely in this delectable salad. The avocado is blanketed with the garlicky dressing while the mango adds a sweet contrast. If you aren't familiar with mangos, this is a good way to become acquainted. When ripe, they will be tender to the touch and will have a rose or yellow blush on them.

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Ingredients

  • 3  Tablespoons  raspberry or red-wine vinegar
  • 1/3  Cup  olive oil
  • 1/4  Teaspoon  salt
  • Freshly ground pepper, to taste
  • ripe avocados, preferably Hass, or black pebbled-skin variety
  • ripe mango
  • red leaf lettuce leaves
  • 1/4  Cup  thinly sliced red onion

Directions

Put the vinegar, oil, and salt in a small jar with a tight-fitting cover. Season with pepper, to taste. Shake vigorously. Pour the vinaigrette into a medium-sized bowl.

Cut the avocados in half vertically. Remove the seeds and discard. Insert the handle of a teaspoon between the skin and the flesh of each avocado and gently move it all around the circumference until the flesh is free from the skin. Slice each half into 4 lengthwise slices, then add the slices to the vinaigrette. Toss gently to coat well.

Peel the mango with a small sharp knife. The seed of the mango does not free itself from the flesh as the avocado seed does, so cut 12 lengthwise slices cutting toward the seed, then gently cut them away from the seed.

Lay 2 lettuce leaves on each of 4 serving plates. Remove the avocado from the vinaigrette and alternate slices of avocado and mango (4 avocado, 3 mango) on the lettuce leaves. Sprinkle on a horizontal row of the onion. Pour an equal amount of the vinaigrette over each serving. Serve immediately.

Nutritional Facts

Total Fat
19g
27%
Sugar
4g
4%
Saturated Fat
3g
13%
Carbohydrate, by difference
8g
6%
Protein
1g
2%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
13µg
14%
Calcium, Ca
3mg
0%
Choline, total
1mg
0%
Folate, total
10µg
3%
Magnesium, Mg
1mg
0%
Phosphorus, P
11mg
2%
Selenium, Se
1µg
2%
Sodium, Na
58mg
4%
Water
1g
0%

Mango Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Mango Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.