- Quick and Easy: Ready in just 15 minutes, it’s ideal for busy weeknights or a quick lunch.
- Vibrant and Colorful: The combination of fresh fruits and greens creates a visually appealing dish that’s sure to impress.
- Nutritious: Packed with vitamins, antioxidants, and healthy fats, this salad offers a well-rounded nutritional profile.
- Versatile: Enjoy it as a light meal or pair it with your favorite protein to make it more substantial.
Ingredients
- 6 oz fresh baby spinach
- 1 large mango, cored, peeled, and diced
- 1 cup blueberries
- ½ cup walnuts
- ⅓ cup feta cheese, crumbled
Tip: You’ll find the full list of ingredients and measurements in the recipe card below.
Directions
- Prepare the Dressing: In a mason jar, combine ¼ cup extra virgin olive oil, 2 tablespoons Dijon mustard, 3 tablespoons honey (divided), and the freshly squeezed juice of one medium lemon. Whisk well with a fork until emulsified. Adjust with more lemon juice to taste.
- Honey Walnuts: In a small bowl, mix the walnuts with the remaining 1.5 tablespoons of honey until well-coated.
- Assemble the Salad: In individual serving bowls, place a bed of baby spinach. Top with diced mango, blueberries, honey-coated walnuts, and crumbled feta cheese.
- Dress the Salad: Drizzle the prepared dressing over each salad. Finish with a sprinkle of freshly ground black pepper if desired.
Servings and Timing
- Servings: This recipe serves approximately 6 people.
- Prep Time: 15 minutes
- Total Time: 15 minutes
Variations
- Fruits: Substitute mango with peaches, nectarines, or apricots. Apples or pears can also be great additions.
- Cheese: Try blue cheese or gorgonzola for a different flavor profile.
- Greens: Use mixed greens, arugula, or butter lettuce instead of spinach.
- Nuts and Seeds: Pecans, toasted almonds, pine nuts, or macadamias can replace walnuts. Sunflower or pumpkin seeds are excellent alternatives for added crunch.
- Dried Fruits: Incorporate dried cranberries, figs, cherries, or raisins for extra sweetness.
Storage/Reheating
It’s best to enjoy this salad immediately to maintain its freshness. If you have leftovers, store the salad and dressing separately in airtight containers in the refrigerator for up to 2 days. Add nuts just before serving to retain their crunch.
FAQs
What type of mango is best for this salad?
Opt for ripe mangoes that are slightly soft to the touch and have a sweet aroma. Varieties like Ataulfo or Haden work well.
Can I use frozen blueberries?
Fresh blueberries are recommended for the best texture, but if unavailable, frozen blueberries can be used. Thaw and drain them before adding to the salad.
Is there a substitute for feta cheese?
Goat cheese or ricotta salata can be good alternatives, offering a similar creamy texture.
How can I make this salad vegan?
Replace honey with maple syrup in the dressing and omit the feta cheese or use a plant-based cheese substitute.
What proteins can I add to make it a complete meal?
Grilled chicken, shrimp, salmon, or tofu are excellent additions to enhance the salad’s protein content.
Can I prepare the dressing in advance?
Yes, the dressing can be made ahead and stored in the refrigerator for up to a week. Shake well before use.
How do I prevent the avocado from browning if I add it?
Toss avocado pieces in a little lemon juice before adding to the salad to slow down the browning process.
What other nuts pair well with this salad?
Pistachios, almonds, or cashews can provide a delightful crunch and complement the flavors.
Is arugula a good substitute for spinach?
Yes, arugula’s peppery flavor can add a nice contrast to the sweet fruits in the salad.
Can I add grains to this salad?
Incorporating cooked quinoa or farro can make the salad more filling and add a different texture.
Conclusion
Mango Salad with Spinach and Blueberries is a versatile and delightful dish that brings together a harmonious blend of flavors and textures. Whether you’re looking for a quick lunch, a light dinner, or a vibrant side dish for gatherings, this salad is sure to become a favorite in your recipe collection.
Mango Salad with Spinach and Blueberries
- Total Time: 15 minutes
- Yield: 6 servings
- Diet: Vegetarian
Description
Mango Salad with Spinach and Blueberries is a vibrant, refreshing dish packed with sweet mangoes, juicy blueberries, crunchy walnuts, and tangy feta cheese, all tossed in a homemade Lemon Honey Mustard Dressing. Perfect as a light meal or a side dish, this nutritious salad is ready in just 15 minutes!
Ingredients
- Salad:
- 6 oz fresh baby spinach
- 1 large mango, cored, peeled, and diced
- 1 cup blueberries
- ½ cup walnuts
- ⅓ cup feta cheese, crumbled
- Dressing:
- ¼ cup extra virgin olive oil
- 2 tbsp Dijon mustard
- 3 tbsp honey (divided)
- Juice of 1 medium lemon
- Freshly ground black pepper (optional)
Instructions
- Prepare the Dressing:
- In a mason jar, whisk together olive oil, Dijon mustard, 1.5 tbsp honey, and lemon juice until emulsified. Adjust lemon juice to taste.
- Honey Walnuts:
- In a small bowl, coat the walnuts with the remaining 1.5 tbsp honey.
- Assemble the Salad:
- Arrange baby spinach in serving bowls.
- Top with diced mango, blueberries, honey-coated walnuts, and crumbled feta.
- Dress and Serve:
- Drizzle with dressing and sprinkle with black pepper if desired. Serve immediately.
Notes
- Substitutions: Swap mango for peaches, nectarines, or apples. Use goat cheese or ricotta salata instead of feta.
- Add-Ons: Boost protein with grilled chicken, shrimp, salmon, or tofu. Add quinoa or farro for a heartier dish.
- Storage: Store salad and dressing separately in airtight containers in the fridge for up to 2 days. Add nuts just before serving.
- Prep Time: 15 minutes
- Category: Salad
- Method: No-Bake
- Cuisine: Mediterranean
