This vibrant heart-healthy salad pairs the sweet, tropical flavor of fresh mangoes with the acidic brightness of ripe Roma tomatoes, creating a refreshing contrast that works perfectly for a light lunch or side dish. The simple red onion vinaigrette provides a tang that balances the sweetness.
Approved for Heart Healthy, Gluten Free, Diabetic, and Vegetarian diets, this easy recipe is rich in vitamins and fiber. It uses healthy fats from olive oil and can easily be adapted with simple ingredient swaps, such as adding avocado to boost creaminess and heart-healthy monounsaturated fats. Find more healthy salad recipe inspiration here.
This salad is a heart-healthy choice because it uses fresh, whole ingredients rich in fiber and vitamins, while relying on olive oil for monounsaturated fats instead of heavy, saturated fat-laden dressings. It is naturally low in sodium and cholesterol, making it ideal for managing blood pressure and general heart health.
Yes, the combination is surprisingly delicious. The sweet, tropical mango acts as a counterpoint to the acidic, savory tomato, creating a balanced and refreshing flavor profile, especially when dressed in a simple vinaigrette.
The core salad components (mango, tomato, basil, oil, and vinegar) can be made with five ingredients, excluding the salt. For a simpler, 5-ingredient dish, you can omit the crumbled blue cheese and the chopped red onion.
Simply dice one ripe avocado and gently toss it in just before serving. Avocado provides added fiber and monounsaturated fats, and its creamy texture contrasts nicely with the firm mango and tomato slices.
If you need to adhere to strict low-sodium guidelines, omit the blue cheese entirely, or substitute it with fresh mozzarella, which typically has a lower sodium content than aged blue cheese.
These vibrant salads are bursting with zesty herbs and tomatoes or other summer fruits and veggies, and are perfect as appetizers, sides, or light main courses.
Try these delicious dressing recipes that are easy to make and will elevate your salad game.
Recipe yields 8 servings
Make the dressing: In a small bowl, combine the vinegar, olive oil, red onion and salt, and whisk to combine well. Add the chopped fresh basil and stir to combine.
Prepare the salad: On a large platter, arrange the tomato and mango slices. Stir the dressing and drizzle over the tomatoes and mangoes. Sprinkle the blue cheese on top and garnish with whole basil leaves.
Change up this recipe with any of these flavor ideas:
This salad is delicious on its own, but you can easily make it into a more complete meal with any of these heart healthy recipes:
This salad is best served immediately after the dressing is drizzled, or within 30 minutes of preparation. If you want to make it ahead, keep the sliced mango and tomatoes, the blue cheese, and the dressing components entirely separate. Store the pre-mixed red onion vinaigrette in an airtight container in the refrigerator for up to 3 days. Once dressed, leftovers may become slightly watery and mushy due to the fresh tomatoes, so consume them quickly.
Use fresh mozzarella balls (low-sodium or low-fat varieties work best) or crumbled goat cheese for a milder, creamier flavor that still adheres to the heart-healthy angle.
Fresh, firm slices of peach, nectarine, or even grilled pineapple cubes can provide a similar tropical sweetness and texture.
Substitute with halved cherry or grape tomatoes for a slightly sweeter flavor and firmer texture, which may hold up better if chilling the salad.
Use thinly sliced shallots or skip the onion entirely to keep the flavor profile lighter, especially if serving to a crowd.
Add diced avocado immediately before serving to incorporate healthy monounsaturated fats and a creamy texture.