spinach salad with feta, nuts and mango

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, while 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!

Two mangoes on a red table, with a dark wooden board, a knive and a denim napkin

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!

A cut-open mango on a wooden board, with a napkin, fork, knife and another whole mango, all placed on a red table

More about the good stuff in this salad

Mangoes: Seriously 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 carb 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?

Spinach leaves, cherry tomatoes, a mango, feta, walnuts and pecans on a wooden board

Spinach leaves: Spinach is packed with vitamin C, A and numerous antioxidants, as well as important nutrients like magnesium and iron. Best eaten raw, hurrah!

Tomatoes contain three major antioxidant vitamins: beta-carotene, vitamin C and vitamin E.

Walnuts and pecan nuts: These two kinds 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 parts on walnuts and pecans here. 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: Feta provides more fats to keep your stomach satisfied longer – 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.

How to make this spinach salad

Making this salad is as simple as it gets. Wash your baby spinach leaves and break off dirty or broken stems. Cut cherry tomatoes in half. Open the mango 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 and stir it into your salad. That’s it!

A white bowl of spinach salad with feta cubes, nutes and mango pieces served with a piece of seedy crispbread on a bamboo board, viewed from above

For a nut-free version, use a mix of pumpkin and sunflower seeds instead. If you’d like your spinach salad entirely plant-based, replace feta with crispy tofu cubes or vegan feta.


A word on me: Yummy crunchy salads like this one or the recently posted chicory salad enable me sending new recipes your way these days, something I greatly enjoy and that helps me staying sane in these crazy times. With three online-schooled kids at home, it is hard for me to develop and photograph new meals recipes. There will be more in the future, but these days it rather is and will be salads, snacks and sweets galore. When cooking for myself and the family, I stick to recipes from cookbooks or one of the hundreds of food blogs offering delicious low carb food. Just search for the ingredients you have in your pantry and fridge, and dozens of mouth-watering suggestions will pop up when you enter those ingredients in a search engine.

Meanwhile, enjoy this fresh salad with a slice of seedy keto crisps and keep eating all your healthy stuff!


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A white bowl of spinach salad with feta cubes, nutes and mango pieces served with a piece of seedy crispbread on a bamboo board

spinach salad with feta, nuts and mango


  • Author: Christiane
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings 1x

Description

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.


Scale

Ingredients

For 2 servings

1 bushel of baby spinach

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


Instructions

  1. Wash and rinse the spinach leaves. You can use them with stems on but make sure that you cut off broken or dirty parts.
  2. Whisk all ingredients for the vinaigrette together in a small bowl.
  3. Put spinach, tomatoes and mango into a large bowl and mix. Add the vinaigrette.
  4. Sprinkle salad with nuts and feta and serve immediately.

Notes

  • 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

Nutrition

  • Calories: 415
  • Fat: 38.7g
  • Carbohydrates: 10.6g net carbs
  • Protein: 7.9g

Keywords: spinach salad with feta, nuts and mango

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