Salads are the best way to quickly throw a delicious and healthy meal together. This is especially great in these times, when we all have little time, many are forced to stay inside the whole day – and we still need to eat real good food to keep fit and keep boosting our immune system. So here comes a salad that does all that. Dark leafy greens such as spinach are amongst the healthiest things you can eat, loaded with plant-based iron, for example. Meanwhile, the nuts and feta keep you satisfied. Tomatoes and mango chunks add fresh flavour and colour.
Yes, mango! I do know mango contains fair amounts of sugar and teleports this recipe into a moderately low carb category. You can definitely also eat this salad without the mango. But!
I want to enjoy this spinach salad with my mango and the little sweetness it provides, and on top, the feel for destinations that I love and where I cannot go these days. Philippines, Thailand, I am calling your name. We love travelling around these countries, stay in simple cottages near the beach, enjoy the balmy temperatures and eat the local food! Tropcial fruit among them. Most tropical fruit has become a luxury for me since going low carb, but today can be the day for this luxury!
First, the mangoes. Do seriosuly think about including mango into this salad, really, I mean it. It’s so good. As for the numbers: Half a mango contains about 25g of carbs, so if you share this salad among two, it is not even that much of a carbohydrate sin. Mangoes are also packed with Vitamin C, Vitamin and polyphenols – a powerful antioxidant – among other goodies. So, mangoes make your immune system stronger.
Moreover, the healthy nonheme iron inside the spinach gets absorbed into the body better and faster when you eat a good dose of Vitamin C with it. Which, again, can come from the mangoes. So, there you go. Any more persuasion needed?
The spinach itself is packed with vitamin C, A and numerous antioxidants, as well as important nutrients like magnesium and iron. Best eaten raw, hurrah! Usually for salads, baby spinach are the leaves of choice. But if you can’t get them, the larger leaves used for cooking, are perfectly suitable. Just cut or rip them into smaller pieces.
For the tomatoes, cherry tomatoes are best for this salad. Check for maximum freshness and buy organic, if you can for best taste. Tomatoes contain three major antioxidant vitamins: beta-carotene, vitamin C and vitamin E. So, we have another super healthy ingredient here!
Walnuts and pecan nuts of nuts are among the healthiest of all the nuts around. They contain fewer carbs than most other nuts, and are packed with nutrients. For detailed info on how healthy these nuts are, check the parapgraphs on walnuts and pecans on this nut nutrition information page. For the salad, I use raw nuts and chop them into chunks rather than blending them into very small pieces. I definitely recommend chopping over the easy food processor method here.
Feta provides more fats to keep your stomach satisfied – and some umami that complements the sweet taste of the mango. If you’re not into feta, replace it with a mild Italian soft mozzarella, cut in cubes. Buffalo mozzarella is best, if you can get it.
For the mustard in the vinaigrette, I use medium spicy – French Dijon mustard is a great option. But feel free to use any other variety, just be careful with spicy mustard, and do not use the sweet mustard that is served with white sausages in Bavaria. It’s yummy but not suitable for vinaigrette.
Making this salad is as simple as it gets. Wash your baby or ripped spinach leaves and break off dirty or broken stems. Cut cherry tomatoes in half. Open the mango as described above and use half of it for the salad, finely cut in cubes. Chop the feta and the nuts.
And then, whisk up a simple Mediterranean-style vinaigrette with mustard and garlic. Just enter the ingredients into a bowl and stir with a fork for a while to integrate the ingredients into an emulsion. This may take a minute for two, but it’s well worth your time, as the vinaigrette is most delicious when mixed well.
Toss your salad ingredients into a pretty salad bowl or two serving bowls and mix it with your vinaigrette. Sprinkle with nuts and feta and serve immediately.
This salad is perfect as a standalone lunch, especially when served with a slice of seedy keto crisps. If you serve it as a side salad for a main, this recipe is enough for 4 people, rather than two.
If you like this salad, why not check out my other yummy salad recipes for a crunchy and healthy lunch bowl:
- Easy cabbage salad with caraway seeds
- Crunchy red cabbage salad with grapefruit and avocado
- Chicory salad with arugula, red pepper and mozzarella
Colourful and healthy: Spinach salad with feta, nuts and mango! Have this delicious, moderately low carb salad brighten up your day and boost your immune system.
Check more details on how to make this salad and how to efficiently cut a mango in my blog post above.
For 2 servings as a light lunch or more people as a side salad
1 bushel of baby spinach. Sub with larger spinach leaves if unavailable and chop or rip them into smaller pieces
1 cup cherry tomatoes, halved
1/3 cup feta cubes
1/2 mango, diced
1/3 cup of walnuts and/or pecan nuts, coarsely chopped
For the vinaigrette:
3 tbsp olive oil
1 1/2 tbsp red wine vinegar
1 garlic clove, pressed or finely chopped
1 tsp Dijon mustard
1 tsp dried basil leaves
sea salt and black pepper to taste
- Wash and rinse the spinach leaves. You can use them with stems on but make sure that you cut off broken or dirty parts.
- Whisk all ingredients for the vinaigrette together in a small bowl.
- Put spinach, tomatoes and mango into a large bowl and mix. Add the vinaigrette.
- Sprinkle salad with nuts and feta and serve immediately.
- If you are not into feta, replace it with soft Italian mozzarella, cut in cubes. Buffalo mozzarella is best, if you can get it.
- For a nut-free version, use a mix of pumpkin and sunflower seeds instead.
- For a plant-based version, you can replace feta with crispy tofu cubes (https://minimalistbaker.com/quick-easy-crispy-tofu/) or vegan cheese.
- Category: salads
- Method: chop and mix
- Cuisine: European
- Calories: 415
- Fat: 38.7g
- Carbohydrates: 10.6g net carbs
- Protein: 7.9g
Keywords: spinach salad with feta, nuts and mango