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Mango Chickpea Salad

Vibrant Mango Chickpea Salad for a Fresh Flavor Boost

This Mango Chickpea Salad is a colorful, refreshing meal packed with nutrients, perfect for a light lunch or dinner.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salad
Cuisine: Gluten-Free, Vegan
Calories: 350

Ingredients
  

For the Base
  • 1 cup Short Grain White Rice Substitute with jasmine rice if desired.
  • 1 can Canned Chickpeas Roasted until crispy for added flavor.
For the Protein
  • 8 ounces Tofu Use super firm for easy grating.
For the Freshness
  • 1 Ataulfo Mango Can substitute with Kent or Keitt mangos.
  • 1 Avocado Choose one that is firm yet slightly ripe.
  • ½ cup Cucumber Deseeded before dicing for better texture.
  • 1 Jalapeno (optional) Deseed to tone down spice or skip if preferred.
  • 1 cup Cilantro Parsley makes a great substitute.
For Seasoning
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Coriander
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • to taste Salt Adjust according to your taste.
  • 2 tablespoons Soy Sauce Essential for flavoring the tofu.
  • 2 tablespoons Hoisin Sauce If unavailable, use extra soy sauce.
  • 2 tablespoons Sweet Chili Sauce Adjust to match your sweetness preference.

Equipment

  • medium saucepan
  • baking sheet
  • non-stick skillet
  • mixing bowl
  • small bowl

Method
 

Step-by-Step Instructions for Mango Chickpea Salad
  1. Rinse rice under cold water, combine with 2 cups of water and a pinch of salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer for 15-20 minutes until tender.
  2. Preheat oven to 425°F. Drain and rinse chickpeas, pat dry. Toss with olive oil, paprika, garlic powder, onion powder, and salt. Spread on a baking sheet and roast for 25-30 minutes until crispy.
  3. Grate tofu into a bowl, sprinkle with cornstarch, soy sauce, and hoisin sauce. Heat oil in a skillet, sauté tofu for 12-17 minutes until golden and crispy.
  4. In a mixing bowl, combine diced mango, sliced avocado, diced cucumber, diced red onion, and minced jalapeno. Add chopped cilantro and toss gently.
  5. In a small bowl, whisk together lime juice, zest, sweet chili sauce, and maple syrup. Pour dressing over salad mixture and fold gently until coated.
  6. Assemble salad by placing a portion of rice in each bowl, topping with mango salad mixture, and scattering crispy chickpeas on top. Garnish with cilantro or lime wedges if desired.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 60mgCalcium: 100mgIron: 3mg

Notes

To keep freshness, fold mango and avocado into the salad just before serving. Store components separately to maintain quality.

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