In this recipe pack:
- Mango Smoothie Bowl
- Mango Black Bean Salad
- Mango Salsa
- Mango Coconut Curry
- Mango Avocado Toast
- Mango and Avocado Salad
- Mango and Tofu Stir-Fry
- Mango and Chickpea Curry
- Mango Chutney
- Mango Green Smoothie
1. Mango Smoothie Bowl
Ingredients:
- 150g frozen mango chunks
- 100g Greek yogurt
- 50ml almond milk
- 1/2 banana
- 1 tsp honey
- 1 tsp chia seeds
Directions:
- Blend the frozen mango chunks, Greek yogurt, almond milk, banana, and honey together in a blender until smooth.
- Pour the mixture into a bowl and sprinkle chia seeds on top.
- Serve chilled.
Nutrition per serving: Calories: 306 Protein: 14g Fat: 6g Carbs: 49g
- Mango Black Bean Salad
Ingredients:
- 100g black beans
- 1/2 mango, diced
- 1/4 red onion, diced
- 1/4 red bell pepper, diced
- 1/2 avocado, diced
- 1 tbsp lime juice
- 1 tbsp olive oil
- 1 tsp honey
- Salt and pepper to taste
Directions:
- In a bowl, mix together black beans, mango, red onion, red bell pepper, and avocado.
- In a separate bowl, whisk together lime juice, olive oil, honey, salt, and pepper.
- Drizzle the dressing over the salad and toss until evenly coated.
- Serve chilled.
Nutrition per serving: Calories: 287 Protein: 8g Fat: 16g Carbs: 29g
- Mango Salsa
Ingredients:
- 1/2 mango, diced
- 1/4 red onion, diced
- 1/4 red bell pepper, diced
- 1 tbsp lime juice
- 1 tbsp chopped cilantro
- Salt and pepper to taste
Directions:
- In a bowl, mix together mango, red onion, red bell pepper, lime juice, cilantro, salt, and pepper.
- Serve chilled with chips, on tacos, or as a side dish.
Nutrition per serving: Calories: 68 Protein: 1g Fat: 0g Carbs: 18g
- Mango Coconut Curry
Ingredients:
- 1/2 mango, diced
- 1/4 onion, diced
- 1/4 red bell pepper, diced
- 1/4 cup chickpeas
- 1/4 cup coconut milk
- 1 tsp curry powder
- 1 tsp grated ginger
- Salt and pepper to taste
Directions:
- In a pan, sauté onion and red bell pepper until tender.
- Add diced mango, chickpeas, coconut milk, curry powder, grated ginger, salt, and pepper.
- Simmer until the sauce thickens and the mango is tender.
- Serve over rice or quinoa.
Nutrition per serving: Calories: 335 Protein: 9g Fat: 12g Carbs: 52g
- Mango Avocado Toast
Ingredients:
- 1 slice whole grain bread
- 1/4 avocado, mashed
- 1/4 mango, diced
- 1 tsp lime juice
- Salt and pepper to taste
Directions:
- Toast the slice of bread.
- Spread mashed avocado on top of the toast.
- Top with diced mango, lime juice, salt, and pepper.
- Serve immediately.
Nutrition per serving: Calories: 204 Protein: 4g Fat: 9g Carbs: 29g
6. Mango and Avocado Salad
Ingredients:
- 1 ripe mango, peeled and diced
- 1 ripe avocado, peeled, pitted, and diced
- 1/4 red onion, thinly sliced
- 2 cups mixed greens
- 1 tbsp extra-virgin olive oil
- 1 tbsp lime juice
- Salt and pepper to taste
Directions:
- In a large mixing bowl, combine the mango, avocado, red onion, and mixed greens.
- Drizzle the olive oil and lime juice over the salad.
- Season with salt and pepper to taste.
- Toss everything together and serve.
Calories: 365 Protein: 4g Carbohydrates: 28g Fat: 29g
7. Mango and Tofu Stir-Fry
Ingredients:
- 1/2 block firm tofu, drained and diced
- 1 ripe mango, peeled and diced
- 1 red bell pepper, sliced
- 1/2 onion, sliced
- 1 garlic clove, minced
- 1 tbsp vegetable oil
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tbsp cornstarch
- Salt and pepper to taste
Directions:
- In a small mixing bowl, whisk together the soy sauce, maple syrup, cornstarch, and 1/4 cup water.
- In a large skillet or wok, heat the vegetable oil over medium-high heat.
- Add the tofu and cook until lightly browned, about 5 minutes.
- Add the bell pepper, onion, and garlic, and cook until the vegetables are tender, about 3-4 minutes.
- Add the mango and stir-fry for another 1-2 minutes.
- Pour in the sauce and stir to coat everything evenly.
- Season with salt and pepper to taste.
- Serve hot with rice or noodles.
Calories: 383 Protein: 14g Carbohydrates: 49g Fat: 16g
8. Mango and Chickpea Curry
Ingredients:
- 1 ripe mango, peeled and diced
- 1 can chickpeas, drained and rinsed
- 1 onion, diced
- 1 garlic clove, minced
- 1 tsp grated ginger
- 1 tsp curry powder
- 1 tsp turmeric powder
- 1/2 cup vegetable broth
- 1/2 cup coconut milk
- Salt and pepper to taste
Directions:
- In a large skillet or pot, heat a little bit of oil over medium heat.
- Add the onion, garlic, and ginger, and cook until the onion is translucent, about 5 minutes.
- Add the curry powder and turmeric, and stir for 1 minute.
- Add the vegetable broth and bring to a simmer.
- Add the chickpeas and mango, and simmer for 10 minutes.
- Stir in the coconut milk and continue to simmer for another 5 minutes.
- Season with salt and pepper to taste.
- Serve hot with rice or naan bread.
Calories: 382 Protein: 12g Carbohydrates: 55g Fat: 13g
- Mango Chutney
Ingredients:
- 100g diced mango
- 25g diced red onion
- 1 tbsp lemon juice
- 1 tbsp honey
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander
- 1/4 tsp ground ginger
- Salt to taste
Directions:
- In a small saucepan, combine the diced mango, red onion, lemon juice, honey, cumin, coriander, ginger, and salt.
- Cook over medium heat for 10-15 minutes, stirring occasionally, until the mango is soft and the mixture thickens.
- Allow the chutney to cool before serving as a condiment or sauce.
Calories: 90 kcal Macronutrients: Carbohydrates 24g, Protein 0g, Fat 0g
- Mango Green Smoothie
Ingredients:
- 100g diced mango
- 1/2 banana
- 1/2 cup spinach leaves
- 1/2 cup unsweetened almond milk
- 1/2 tsp honey (optional)
Directions:
- Add the diced mango, banana, spinach, almond milk, and honey (if using) to a blender.
- Blend until smooth.
- Pour into a glass and enjoy immediately.
Calories: 115 kcal Macronutrients: Carbohydrates 24g, Protein 2g, Fat 2g
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