Mediterranean Curried Chickpea and Mango Salad
This vibrant salad features protein-rich chickpeas tossed with ripe mango, fresh herbs, crisp vegetables, and a tangy curry-lime dressing. It blends sweet, savory, and earthy notes with a Mediterranean-style twist — all in one colorful, nourishing bowl.
⏱ Time
Prep Time: 15 minutes
Marinate Time (optional): 15–30 minutes
Total Time: 15–45 minutes
Ingredients
For the Salad:
1 (15 oz) can chickpeas, drained and rinsed (or 1½ cups cooked)
1 large ripe mango, diced (about 1 cup)
½ cup cucumber, diced
½ cup red bell pepper, diced
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional but refreshing)
2 tablespoons toasted sunflower seeds or slivered almonds (optional for crunch)
For the Curried Dressing:
2 tablespoons extra virgin olive oil
1 tablespoon fresh lime juice
1 tablespoon apple cider vinegar or white wine vinegar
1 teaspoon honey or maple syrup
¾ teaspoon mild curry powder
¼ teaspoon ground cumin (optional for earthiness)
Salt & pepper, to taste
Instructions
1. Make the Dressing:
In a small bowl or jar, whisk together olive oil, lime juice, vinegar, honey, curry powder, cumin, salt, and pepper until well combined.
2. Toss the Salad:
In a large bowl, combine chickpeas, mango, cucumber, red bell pepper, red onion, and herbs. Pour dressing over and toss gently to coat.
3. Let It Marinate (Optional):
For best flavor, let the salad sit for 15–30 minutes in the fridge.
4. Serve & Garnish:
Sprinkle with sunflower seeds or nuts just before serving. Garnish with fresh herbs and a lime wedge.
Notes & Tips
Mango Tips: Use ripe but firm mangoes for best texture and sweetness. Ataulfo or honey mangoes work beautifully.
Make It a Meal: Add baby spinach, arugula, or cooked quinoa. Top with grilled chicken, tofu, or feta for protein.
No Curry? Use paprika + turmeric + cumin as a simple replacement.
Storage: Best enjoyed within 2 days. Store covered in the fridge.
❓ Frequently asked questions FAQ
Q: Can I make it ahead of time?
A: Yes! Just keep mango and seeds/nuts separate until serving to keep texture fresh.
Q: Can I use frozen mango?
A: Yes, but thaw and pat dry to avoid excess moisture.
Q: Is it spicy?
A: Not unless you add chili — it’s mildly spiced. Add cayenne or chili flakes for heat if desired.
Nutritional Information
Calories: ~260
Protein: 7g
Carbs: 30g
Fat: 13g
Fiber: 7g
Sugar: 10g