Healthy Salad with Arugula, Mango , Chickpeas and Balsamic Vinaigrette

Why You’ll Like It

This Healthy Summer Salad is a perfect blend of fresh, crisp ingredients.

• It’s nutrient-packed, flavorful, and quick to prepare—ideal for a lazy summer meal.
• This is a vegetarian salad that’s full of protein (over 20g per serving) – ideal for meatless Mondays.
• The tangy balsamic vinaigrette contrasts beautifully with the sweetness of ripe mango—no need to add brown sugar or honey. Really!

Tips for the Perfect Salad

• Pre-cook the Mango and Chickpeas for Extra Flavour: Grilling the mango and browning the chickpeas before adding them to the salad will elevate the flavor and texture, making a noticeable difference in taste and presentation.
• Customize the Protein: Swap chickpeas for another protein like grilled chicken, tofu, or beans if preferred.
• Add Crunch: Sprinkle some toasted nuts or seeds, such as pumpkin seeds or almonds, on top.
• Chill the Salad: If you’re making this in advance, chill the salad components to keep them fresh and crisp.

What You Need

Ingredients

• 2 cups arugula or kale (chopped; substitute with spinach or mixed greens)
• ½ mango (diced; ripe mango is best, or substitute with papaya)
• 1½ cups canned chickpeas (or boiled; substitute with cooked lentils or beans)
• 1 cup romaine lettuce (chopped)
• ½ cup carrots (strings or curls; substitute with julienned bell peppers)
• ½ cup celery (chopped)
• ½ cup radishes (chopped; optional for extra crunch)
• ½ cup green onions (chopped)
• 2 hardboiled eggs (chopped; optional for extra protein)
• ¼ cup cottage cheese (optional; can substitute with ricotta or Greek yogurt). For a vegetarian option use a vegan cottage cheese or yogurt or otherwise try my cashew dressing from this kale salad.

DRESSING

• ¼ cup balsamic vinegar (or red wine vinegar)
• 2 tbsp mustard (substitute with Dijon mustard or honey mustard)
• ½ tsp garlic powder (or substitute with fresh minced garlic)

How To Prepare This Arugula, Mango and Chickpea Salad

MAKE AHEAD (OPTIONAL)

For an extra layer of flavor, you can pre-cook the mango and chickpeas.

1. Grill the Mango: Heat a griddle pan over medium-high heat. Lightly brush the mango flesh with a bit of oil. Place the mango flesh side down on the hot griddle for 2–3 minutes until you get char marks. Let it cool, then scoop out the cubes. Store in an airtight container in the fridge for up to 2 days.
2. Brown the Chickpeas: Heat a drizzle of olive oil in the same griddle pan over medium heat. Add chickpeas and cook for 5–7 minutes, stirring occasionally, until golden and crisp. Sprinkle with garlic salt and let them cool. Store in an airtight container for up to 2 days.

FOR THE SALAD

1. In a large bowl, combine all the chopped salad ingredients
2. In a small bowl, whisk together the vinegar, mustard, and garlic salt until fully blended.
3. Drizzle the dressing over the salad and toss to combine. Serve immediately and enjoy!

Saving the Arugula Mango Salad for Later

• Leftovers: If you have any leftover salad, store the ingredients separately to keep them fresh. The salad greens, mango, and chickpeas can be refrigerated for up to 2 days. However, once the dressing is added, the salad will wilt, so it’s best to serve immediately after tossing.

• Mango and Chickpeas: If you’ve pre-cooked the mango and chickpeas, store them in an airtight container in the fridge for up to 2 days. You can also freeze the chickpeas for up to 1 month for future use, but mango is best used within a couple of days to maintain its freshness.

• Dressing: Store any leftover dressing in a sealed jar or bottle in the refrigerator for up to 5 days.

Serving Instructions

If I have an extra 15 minutes, I like to brown the chickpeas with garlic salt and paprika, as well as grill the mango. This brings out a sweetness that I love in this salad. The contrast between the browned chickpeas and the sweetness of the mango is perfect! If I’m looking for a bit more indulgence, I’ll drizzle some cashew dressing from my favorite kale and chickpea salad. For a vegan option, simply omit the cottage cheese and use the cashew dressing, or you can add ¼ cup of lentils for extra protein.

I prefer to plate the salad without the mango, chickpeas, and goat cheese in two bowls. Then, I drizzle the dressing over the salad and toss it to combine. Once mixed, I add the mango, chickpeas, and goat cheese on top and serve immediately!

For an even heartier meal, pair it with some delicious Creamy Garlic Bread or with some Spaghetti Olio e Aglio that you can prepare in less than 10 minutes!

More Summer Salads:

• Easy Poached Egg Summer Garden Breakfast Salad
• Strawberry Salmon Summer Salad
• Summer Garden Ina Garten Pasta Salad
• Peach Cottage Cheese Salad
• Tricolore Salad with Strawberries and Balsamic
• Italian Caprese Cherry Tomato Salad

Health Info

• Calories: 341.7
• Sugar: 12.7
• Sodium: 894.7
• Fat: 10.1
• Carbohydrates: 44.2
• Fiber: 12.8
• Protein: 20.7