Gluten-Free Vegan Thai Mango Salad with Peanut Dressing
A refreshing Thai-inspired salad featuring shredded green mango, crunchy vegetables, and a creamy peanut dressing that is both vegan and gluten-free. This thai-inspired salads (vegan, gluten free) ready in about 15 minutes blends large green mango, peeled and julienned, medium carrot, julienned, small red bell pepper, thinly sliced into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 220 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 large green mango, peeled and julienned
- 1 medium carrot, julienned
- 1 small red bell pepper, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup roasted peanuts, chopped
- 3 tbsp lime juice
- 2 tbsp natural peanut butter
- 1 tbsp soy sauce (gluten-free tamari)
- 1 tbsp maple syrup
- 1 tsp fresh ginger, grated
- 2 tbsp water
- 1/4 tsp red chili flakes
- 1/2 tsp salt
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a large mixing bowl, combine 1 large peeled and julienned green mango, 1 medium julienned carrot, 1 small thinly sliced red bell pepper, and 1/4 cup chopped fresh cilantro.
- Step 2: In a small bowl, whisk together 3 tbsp lime juice, 2 tbsp natural peanut butter, 1 tbsp gluten-free tamari, 1 tbsp maple syrup, 1 tsp grated fresh ginger, 2 tbsp water, 1/4 tsp red chili flakes, and 1/2 tsp salt until smooth and creamy.
- Step 3: Pour the peanut dressing over the shredded mango and vegetables, tossing gently to coat everything evenly.
- Step 4: Sprinkle 1/4 cup chopped roasted peanuts on top for crunch and serve immediately as a light vegan meal or side dish.
Frequently asked questions
How long does Gluten-Free Vegan Thai Mango Salad with Peanut Dressing take to make?
Total time is about 15 minutes (15 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Gluten-Free Vegan Thai Mango Salad with Peanut Dressing?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Gluten-Free Vegan Thai Mango Salad with Peanut Dressing?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Gluten-Free Vegan Thai Mango Salad with Peanut Dressing for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Gluten-Free Vegan Thai Mango Salad with Peanut Dressing vegan?
Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
