Let me tell you, there’s nothing quite like a refreshing mango salad with spinach and blueberries to brighten up your day! The sweet, juicy mangoes paired with the crispness of fresh spinach and the burst of flavor from the blueberries create a perfect harmony. I whip this salad up whenever I’m craving something light and vibrant, and it never fails to lift my spirits. The colors alone are a feast for the eyes, and the combination is not just delicious but also packed with nutrients. Trust me, once you try this unique salad, it’ll become a go-to for picnics, potlucks, or even just a cozy dinner at home. So, let’s dive into this delightful recipe together!
Ingredients List
- 2 ripe mangoes, diced
- 4 cups fresh spinach, washed
- 1 cup blueberries, rinsed
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
How to Prepare Instructions
- First things first, grab a large bowl and toss in those beautiful diced mangoes. They’re the star of this show!
- Next, add the washed spinach and the rinsed blueberries. Just imagine the colors—so vibrant and inviting!
- Now, for a little extra crunch and flavor, sprinkle in the thinly sliced red onion. It adds a nice zing that complements the sweetness of the mangoes perfectly.
- In a separate small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. This dressing is super simple yet so effective at bringing everything together.
- Pour that lovely dressing over the salad and gently toss everything together. Be careful not to mush up the mangoes or blueberries; we want them to keep their shape!
- Finally, it’s time to elevate the dish! Top your salad with the crumbled feta cheese and chopped walnuts. This adds a creamy and nutty touch that takes it over the top.
- Serve it immediately for the best freshness and flavor. Trust me, you won’t want to let it sit for long; it’s too delicious to resist!
Nutritional Information
Alright, let’s talk about the nutritional goodness packed into this mango salad with spinach and blueberries! Each serving is not just a burst of flavor but also a healthy choice. Here’s an estimated breakdown of the nutritional values for one serving:
- Calories: 200
- Fat: 10g
- Protein: 3g
- Carbohydrates: 24g
- Sugar: 12g
- Fiber: 4g
- Sodium: 50mg
- Saturated Fat: 2g
- Cholesterol: 5mg
Keep in mind that these values are estimates and can vary based on the exact ingredients you use. But no matter how you slice it, you’re getting a deliciously nutritious dish that makes your body happy!
Why You’ll Love This Recipe
- Quick and easy to prepare—perfect for those busy weeknights or last-minute gatherings!
- Loaded with vibrant flavors and textures that make each bite exciting and refreshing.
- Healthy and nutritious, combining the goodness of fresh fruits and vegetables.
- Customizable! You can easily swap in your favorite nuts or fruits for a personal touch.
- Beautiful presentation with bright colors that are sure to impress your guests!
Tips for Success
To make your mango salad with spinach and blueberries truly shine, start by selecting ripe mangoes that yield slightly to pressure—this means they’re sweet and juicy! I always recommend using fresh spinach, as it adds a delightful crunch and vibrant color. If you can, opt for organic blueberries; they’re often sweeter and more flavorful. Don’t hesitate to customize this salad; toss in some sliced strawberries or switch the walnuts for pecans if you prefer! A sprinkle of sunflower seeds can also add a nice crunch. And remember, this salad is best served fresh, so try to prepare it just before you plan to enjoy it for the ultimate taste experience!
Variations
If you’re feeling adventurous or just want to switch things up a bit, there are so many fun ways to customize this mango salad with spinach and blueberries! Here are a few ideas to get those creative juices flowing:
- Fruit Fiesta: Swap out the blueberries for some juicy strawberries or add in some mandarin orange segments for a citrusy twist. Pineapple chunks can also bring a tropical flair!
- Nuts About Nuts: Instead of walnuts, try pecans for a sweeter taste, or toss in some sliced almonds for a delightful crunch. You can even go for pumpkin seeds if you’re looking for something different.
- Dressing Delight: Experiment with different dressings! A honey-lime dressing can kick up the sweetness, or a spicy ginger dressing can add an exciting zing. You could also try a yogurt-based dressing for creaminess.
- Herbal Infusion: Add fresh herbs like mint or cilantro to give your salad an aromatic boost. They can really elevate the flavors and make each bite feel fresh and new!
Feel free to mix and match these variations to create your own signature salad. The possibilities are endless, and that’s what makes cooking so much fun!
Storage & Reheating Instructions
If you happen to have any leftovers of this delicious mango salad with spinach and blueberries (though I doubt you will!), you’ll want to store it properly to keep it fresh. Place the salad in an airtight container and store it in the refrigerator. It should stay good for up to 2 days, but I recommend enjoying it as soon as possible for the best taste and texture.
Now, about reheating—this salad is best served cold or at room temperature, so I wouldn’t recommend reheating it. Just give it a little toss in the bowl before serving, and it’ll be ready to delight your taste buds all over again!
FAQ Section
Can I make this mango salad ahead of time?
Absolutely! You can prepare the salad a few hours in advance, but I recommend adding the dressing just before serving to keep the spinach crisp and fresh. This way, the flavors will meld together beautifully without the salad getting soggy.
What can I substitute for feta cheese?
If you’re looking for a dairy-free option, try using avocado for creaminess or nutritional yeast for a cheesy flavor without the dairy. Crumbled tofu can also work well if you want to keep it vegan!
Can I add protein to this salad?
Definitely! Grilled chicken or shrimp would be fantastic additions for some extra protein. If you’re keeping it vegan, consider adding chickpeas or black beans for a hearty touch. They’ll complement the mango salad with spinach and blueberries perfectly!
Is this salad suitable for meal prep?
Yes, it’s great for meal prep! Just keep the dressing separate until you’re ready to eat. That way, everything stays fresh and crunchy, and you can enjoy a delightful salad throughout the week!
How can I make this salad more filling?
To bulk it up, you can add grains like quinoa or farro for a wholesome touch. They not only make the salad more filling but also add a nice texture. Just mix them in after cooking and cooling!
For more information on the health benefits of spinach, you can check out this Healthline article. Additionally, if you’re interested in learning about the nutritional value of blueberries, visit this source.
Print
Mango salad with spinach and blueberries: 7 Reasons to Love
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A refreshing mango salad featuring spinach and blueberries.
Ingredients
- 2 ripe mangoes, diced
- 4 cups fresh spinach, washed
- 1 cup blueberries, rinsed
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions
- In a large bowl, combine the diced mangoes, spinach, blueberries, and red onion.
- In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Top the salad with feta cheese and walnuts.
- Serve immediately.
Notes
- Use ripe mangoes for the best flavor.
- Feel free to add other fruits or nuts.
- This salad is best served fresh.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Fusion
Nutrition
- Serving Size: 1 serving
- Calories: 200
- Sugar: 12g
- Sodium: 50mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 5mg
Keywords: mango salad, spinach salad, blueberry salad