If you don’t think mango should be in a savoury salad, I think I’ll change your mind with this Mango Tofu Salad. It’s really fresh and colourful and full of vibrant flavours. High in protein too, so will keep you full until dinner.
It’s one of those recipes that’s super quick to put together for a weekday lunch but also fancy enough to share with friends.
The salad is tossed in a sweet and tangy dressing with lime juice, rice wine vinegar, mango chutney and garlic (plus optional chilli, if you like a bit of heat).
It’s the 27th recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find some of them linked at the bottom of the page.
Nutrition highlights:
✔️ Plant protein from tofu and cashews
✔️ Vitamin C & antioxidants from mango and peppers
✔️ Healthy fats from cashews and olive oil
✔️ Fresh herbs for extra flavour and micronutrients
What ingredients do you need for a Mango Tofu Salad?
- Firm tofu
- Olive oil
- Garlic powder
- Cashews
- Mango
- Cucumber
- Yellow bell pepper
- Red bell pepper
- Fresh mint
- Rocket (arugula)
Dressing:
- Lime juice
- Rice wine vinegar
- Mango chutney
- Garlic
- Chilli flakes (optional)
What are some of the nutritional benefits of the main ingredients?
Tofu
A brilliant plant-based protein source, tofu is also rich in iron, calcium and all nine essential amino acids. It’s a great base for absorbing flavours.
Mango
Naturally sweet, mango is high in vitamin C, vitamin A and fibre plus a range of antioxidants.
Cashews
Packed with healthy fats, plant protein, magnesium and copper. They add a lovely crunch to salads.
Rocket (arugula)
Peppery, fresh and full of vitamin K, vitamin C and folate. It’s one of my go-to greens.
Bell peppers
High in vitamin C, beta-carotene and fibre. Yellow and red peppers are particularly sweet and add great colour contrast too.
Storage and Shelf Life
This Mango Tofu Salad can be stored in the fridge for up to 3 days.
For best freshness, store in an airtight container. Keep the dressing separate until just before serving.
I wouldn’t recommend freezing, as the veggies and rocket don’t freeze well.
Recipe Tips
Tofu texture: For the crispiest tofu, press it well, to remove excess water.
Make it spicy: A pinch of fresh chopped red chilli or extra chilli flakes will give the dressing a bit of extra heat.
Nut swap: Cashews can be replaced with roasted peanuts or almonds, if preferred.
If you enjoyed this Tofu Mango Salad, why not try these other fantastic salads:
Tofu Mango Salad
Ingredients
Salad ingredients:
- 560 g firm tofu (20oz)
- 2 tbsp olive oil
- 2 tsp garlic powder
- 70 g raw, unsalted cashews (½ cup)
- 1 Large mango
- 1 Medium cucumber
- 1 Yellow bell pepper
- 1 Red bell pepper
- Small handful of fresh mint leaves
- 2 handfuls of rocket leaves (arugula)
Dressing
- 4 tbsp lime juice
- 2 tbsp rice wine vinegar
- 2 tbsp mango chutney
- 2 garlic cloves, crushed
- Chilli flakes, optional
Instructions
- Drain the tofu and pat dry with a tea towel or kitchen paper. Cut the tofu into thin strips and add to a bowl. Sprinkle the garlic powder over the tofu strips and season generously with salt and pepper.
- Add the olive oil to a large frying pan and warm over a medium heat. Fry the tofu for about 5-6 mins until lightly browned. Remove from the pan and set aside.
- Add the cashews to the same frying pan and cook for a couple of minutes until lightly brown. Set aside.
- Cut the mango, cucumber and peppers into thin strips. Finely chop the mint. Add them all to a serving bowl with the rocket leaves. Top with the tofu and cashews.
- Mix all the dressing ingredients together. Pour over, mix well and serve.
Notes
- This will store in the fridge for about 4 days. I would recommend keeping the dressing separate if you are going to store and adding just before serving.
- I don’t recommend freezing.
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