Mango With Tomatoes And Scallions Or Leeks
A vibrant and refreshing dish that combines the sweetness of ripe mango with the acidity of fresh tomatoes and the mild onion flavor of leeks or scallions. Drizzled with a tangy lemon dressing, this salad is perfect for warm weather gatherings or as a light side dish to complement grilled proteins.
Ingredients
Instructions
- Slice the mango, chunk the tomatoes, and slice the leek; toss well.
- Whisk together the lemon juice with pulp, safflower oil, and dry mustard; pour over the mango mixture.
- Toss well.
- Serve chilled or at room temperature.
Tips & Substitutions
For a sweeter flavor, choose a ripe mango with a slightly soft texture. If leeks are unavailable, green onions can be used as a substitute. Adjust the acidity by adding more lemon juice to taste. For an added kick, consider incorporating a dash of hot sauce or chili flakes. This dish can be enjoyed as a refreshing side or as part of a larger meal, such as with grilled meats.
Serving Suggestions
This dish is best served chilled or at room temperature, making it perfect for summer gatherings. It pairs beautifully with grilled fish or chicken and can also complement a light salad. For a more substantial meal, serve it alongside Poached Chicken Breast In Wine for a delightful contrast of flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. The flavors will continue to meld, but the tomatoes and mango may become softer. To refresh the dish before serving, gently toss it again and consider adding a little extra lemon juice to brighten the flavors.
Nutrition & Diet Analysis (per serving)
Each serving of Mango With Tomatoes And Scallions Or Leeks contains roughly 45 calories, with 1g protein, 8g carbohydrates, and 1g fat. It is a good source of vitamin C (14% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen mango instead of fresh?
Yes, frozen mango can be used in this recipe, but be sure to thaw it first and drain any excess liquid to prevent the dish from becoming too watery. Fresh mango provides a better texture, but frozen can work in a pinch.
What can I substitute for safflower oil?
If safflower oil is not available, you can substitute it with other neutral oils like canola or grapeseed oil. Olive oil will impart a different flavor, but it can also work well in this recipe if you're looking for a richer taste.
Can I add other vegetables to this dish?
Absolutely! Feel free to add diced cucumbers, bell peppers, or even avocados for additional texture and flavor. Just ensure that any added vegetables complement the sweetness of the mango and the acidity of the tomatoes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).