Edamame and mango salad with peanut dressing

Edamame and mango salad with peanut dressing: crunchy red cabbage, edamame, mango, carrot, lime and creamy peanut butter in a fresh, filling salad.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 360 kcal per serving
• Protein: 18 g
• Fat: 19 g
• Carbs: 32 g

Ingredients

• Chopped roasted peanuts
• 150g edamame
• 1 large carrot
• 1/2 ripe mango
• Juice of 1 unwaxed lime
• 1 small head of red cabbage
• 2 tbsp unsweetened peanut butter
• 1 tsp grated fresh ginger
• A little fresh coriander
• 1 tsp maple syrup
• 1 tbsp soy sauce

Method

You’ll need: chopping board · knife · mixing bowl · grater

1. Defrost or briefly cook the edamame, then let them cool completely. Dice the mango, cut the carrot into thin strips and finely shred the red cabbage.
2. Put the edamame, mango, carrot and red cabbage in a large bowl. Toss everything loosely so the ingredients are evenly spread.
3. For the dressing, stir the peanut butter, soy sauce, lime juice, grated ginger and maple syrup together in a small bowl. Add a little hot water and stir until the dressing is creamy and pourable.
4. Only pour the dressing over the salad just before eating. Toss everything thoroughly so the red cabbage, edamame and mango are well coated.
5. Roughly chop the peanuts and pick the coriander leaves. Get both ready and set aside until serving.
6. To serve, divide the salad between bowls and sprinkle with the chopped peanuts and fresh coriander. Serve cold.

Good to know

A salad like this brightens up the table straight away. Fresh, crunchy, creamy and with just the right mix of sweet, sour and savoury. I especially like it when things need to be quick but there's still room for something substantial on the plate.

Swaps

Peanut butter → almond butter (milder, with plenty of vitamin E) Soy sauce → coconut aminos or tamari (soya-free or lower in gluten, depending on your choice) Maple syrup/honey → date paste (natural sweetness plus a little fibre) Mango → papaya or orange (fruity and fresh, usually a little less sweet)

Allergens

Contains peanuts and soya. For children, only serve it cut to suit their age; during pregnancy the ingredients are generally no concern, as long as the edamame were heated well and then cooled and there's no individual intolerance. Contains: gluten (soy sauce).

Frequently asked questions

Which nutrients are in edamame?

Edamame naturally contain protein, fibre, folate, iron, magnesium and potassium. They also have small amounts of omega-3 and omega-6 fatty acids.

What does red cabbage provide, nutritionally?

Red cabbage brings vitamin C, vitamin K, fibre and anthocyanins. These plant pigments give the cabbage its deep purple colour. Crunchy too.

Is mango just sweet, or nutritious too?

Mango provides not only natural sweetness but also vitamin C, beta-carotene and various polyphenols. The exact content depends a lot on the variety and ripeness.

Are peanuts and peanut butter a good choice for fat?

Peanuts mainly contain unsaturated fats plus vitamin E, magnesium and niacin. Peanut butter can provide the same, as long as you choose one without added sugar and with a short ingredient list.

Does such a small amount of ginger matter nutritionally?

Ginger mainly brings flavour and heat, plus small amounts of plant compounds. In small cooking amounts, its contribution to nutrients is fairly modest.

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