Mango Salad with Spinach and Blueberries: A Refreshing, Nutrient-Packed Delight

Bright, colorful, and bursting with flavor, a Mango Salad with Spinach and Blueberries is the perfect way to elevate your mealtime. Each bite offers a harmonious blend of sweet, tangy, and earthy notes—the juicy, golden mango pairs beautifully with the slight tartness of fresh blueberries, while tender spinach leaves provide a nutrient-rich base. Beyond its delicious taste, this salad is visually stunning, making it ideal for lunch, dinner, or even as a show-stopping side for gatherings. Light yet satisfying, it combines vitamins, antioxidants, and fiber in a single bowl, making it as nourishing as it is flavorful. Whether you are looking to refresh your daily diet or impress guests with a healthy and beautiful dish, this salad is a versatile and effortless option.

Ingredients Needed

Here’s a simple table of ingredients along with their approximate calorie counts:

Ingredient	Quantity	Calories (per serving)
Fresh spinach leaves	4 cups	28
Ripe mango	1 medium, diced	99
Blueberries	1/2 cup	42
Red bell pepper	1, thinly sliced	24
Cucumber	1/2 cup, sliced	8
Red onion	1/4 small, sliced	11
Feta cheese	1/4 cup crumbled	100
Toasted walnuts	2 tbsp	98
Olive oil	1 tbsp	119
Lemon juice	1 tbsp	4
Honey	1 tsp	21
Salt & pepper	To taste	0

Step-by-Step Cooking Instructions

1. Prepare the Ingredients:
   Wash the spinach thoroughly and pat dry. Dice the mango, slice the red bell pepper and cucumber, and thinly slice the red onion.
2. Make the Dressing:
   In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper until smooth and emulsified. Adjust seasoning to taste.
3. Assemble the Salad:
   In a large mixing bowl, combine spinach, mango, blueberries, red bell pepper, cucumber, and red onion. Toss gently to mix evenly.
4. Add Toppings:
   Sprinkle crumbled feta cheese and toasted walnuts over the salad. Drizzle the dressing on top and toss lightly to coat without bruising the fruit or spinach.
5. Serve Fresh:
   Serve immediately for the best texture and flavor. The salad is best enjoyed fresh, as spinach can wilt if left for too long.

Tips for Customizing the Recipe

• Protein Boost: Add grilled chicken, shrimp, or tofu for a more filling meal.
• Cheese Alternatives: Swap feta with goat cheese or blue cheese for different flavors.
• Nut Options: Replace walnuts with almonds, pecans, or sunflower seeds.
• Fruit Variations: Try adding sliced strawberries, kiwi, or pomegranate seeds.
• Vegan Dressing: Replace honey with maple syrup to make it fully plant-based.

Nutritional Information (Approximate per serving)

Nutrient	Amount
Calories	554 kcal
Protein	10 g
Carbohydrates	39 g
Fat	38 g
Fiber	7 g
Sugar	22 g
Sodium	220 mg

Serving Suggestions

• Serve as a light lunch on its own with a slice of whole-grain bread.
• Pair with grilled fish or chicken for a balanced dinner.
• Offer as a colorful side dish for brunch or holiday gatherings.
• Add a scoop of quinoa or brown rice to make it a hearty, nutrient-rich bowl.

FAQs

1. Can I make this salad ahead of time?

Yes! You can prepare the fruit and vegetables a few hours in advance, but it’s best to keep the dressing separate until ready to serve. Tossing the salad just before serving ensures the spinach stays crisp and the fruit stays fresh.

2. Can I use frozen blueberries instead of fresh?

Fresh blueberries are ideal for texture and flavor, but frozen blueberries can work in a pinch. Thaw them first and drain any excess liquid to prevent the salad from becoming watery.

3. What type of mango is best for this salad?

Ripe, sweet mangoes like Ataulfo or Haden are perfect. They are juicy, tender, and naturally sweet, complementing the tartness of blueberries and the earthy flavor of spinach.

4. Can I make this salad vegan?

Absolutely! Replace the feta cheese with vegan cheese or omit it entirely, and swap honey in the dressing for maple syrup or agave. The salad remains fresh, flavorful, and nutrient-rich.

5. Can I add protein to make it a meal?

Yes! Grilled chicken, shrimp, tofu, or chickpeas pair perfectly with this salad and turn it into a satisfying main course.

Conclusion

A Mango Salad with Spinach and Blueberries is more than just a salad—it’s a celebration of color, flavor, and nutrition. Sweet mangoes, juicy blueberries, crisp vegetables, and creamy feta come together in perfect harmony, making every bite refreshing and satisfying. Easy to prepare, highly versatile, and visually stunning, this salad is ideal for healthy everyday meals or special occasions. With endless customization options, it can be tailored to fit any dietary preference while keeping taste and nutrition at the forefront. Enjoy a bowl today and experience the perfect blend of sweetness, crunch, and freshness!