Tangy Mango Salsa
Updated: May 25, 2020
This sweet and tangy salsa features chunks of fresh mango, red onion, and lime juice. Chopped fresh cilantro adds an amazing fragrant flavor especially when served over grilled chicken, fish, or anything blackened with Cajun seasoning. Mango salsa also makes a great dip with salty corn chips or plantain chips.
2 ripe mangoes, peeled, pitted, and diced
1 medium red bell pepper, diced
1 medium tomato, diced
1/2 cup red onion, diced
1/4 cup green onion, chopped
1/4 cup fresh cilantro, chopped
1/4 cup lime juice
(optional) 1/2 cup avocado, diced
(optional) 1/2 cup pineapple tidbits
Large mixing bowl, Salad tongs
Prep: 15 min
Cooks: 0 min
Ready: 45 min
Serves: 3 cups
Before you handle any food, wash your hands thoroughly with soap and water. Clean your kitchen work area and pull back your hair or wear a cap. You want to avoid contaminating your meal with harmful bacteria that could cause food illness.
To make Tangy Mango Salsa:
1. In a large bowl, use salad tongs to gently toss mango, red pepper, tomatoes, green onion, red onion, cilantro, and lime juice.
2. Cover and refrigerate for at least 45 minutes before serving.
1 cup: 120 calories, 1 g fat (0.2 g saturated fat), 0 mg cholesterol, 7 mg sodium, 2 g protein, 20 g sugar, 4 g fiber, 25 g carbohydrates.
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein which is the bad stuff. The fiber in mangoes also helps digestion and elimination.
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
The generous amounts of vitamin C and vitamin A in mangoes, plus 25 different kinds of carotenoids whcih keep your immune system healthy and strong. Mangoes are also a great source of vitamin E.
Need DINNER MUSIC?
Check out our Playlists on YouTube for perfectly themed music to set the ambiance of your meal! For this recipe, we recommend:
Playlist: Island Life
Pineapple Mango Salsa
Add 1/2 cup of pineapple tidbits for some extra zing.
Mango Avocado Salsa
Add a 1/2 cup of diced avocado to balance some of the acidity of the citrus.
Spicy Mango Salsa
Add a 1/2 Jalapeño chile, diced (less or more to taste, some of them can be quite hot!)