Beetroot & Mango Fresh Healthy Salad

Beetroot & Mango Fresh Salad. A Fresh and Vibrant Twist to a regular Salad: Beetroot & Mango – an absolute amazing Root and Fruit Combo!

If you’re looking for a vibrant, nutritious, and flavor-packed salad to brighten up your plate, you’re in luck. This Beetroot and Mango Fresh Salad, paired with cucumber, cherry tomatoes, rocket (arugula), and cabbage, is not only a twist for your boring garden salad but also packed with health benefits. Whether you’re serving it as a light lunch, a side dish, or part of a Braai / BBQ spread, this salad is sure to stand out. Just took this yesterday for a small get-together and I came home empty handed.  This combination of ingredients was definitely a topic of conversation and a fan-favourite!

But before we dive into the recipe and benefits, let’s take a moment to appreciate the stars of this dish — beetroot and mango — two ingredients that come from very different worlds but come together in perfect harmony.

A Brief Origin Story

Beetroot (Beta vulgaris) has been cultivated for thousands of years, originally valued for its leafy greens rather than its root. It traces its origins back to the Mediterranean, where ancient civilizations like the Greeks and Romans used it for both culinary and medicinal purposes. Over time, the bulbous root gained popularity and today, it’s a staple in many global cuisines — from Eastern European borscht to modern superfood smoothies.

Mango, on the other hand, is native to South Asia, particularly India and Myanmar. It’s often called the “king of fruits,” and for good reason. Cultivated for over 4,000 years, mangoes have been cherished for their sweet, juicy flesh and rich aroma. Today, they’re grown in tropical and subtropical regions around the world, with hundreds of varieties to suit different tastes and textures.

These two ingredients — one earthy and grounded, the other tropical and sweet — might seem like an unlikely pair, but they work surprisingly well together.

 

Combination sensation

The combination of beetroot and mango creates a unique balance of flavors. Beetroot brings an earthy, slightly sweet taste and a dense, tender texture. Mango, with its juicy, fragrant sweetness, provides a lively contrast. Add crisp cucumber, tangy cherry tomatoes, peppery rocket, and crunchy cabbage, and you’ve got yourself a rainbow bowl of freshness.

What ties it all together is the balance between sweetness, acidity, and earthiness. This salad is also highly versatile — feel free to add a bit of feta for creaminess, seeds or nuts for crunch, or a citrus vinaigrette for an extra zest.

Health Benefits of Beetroot and Mango

Let’s talk about why your body will thank you for eating this.

Beetroot Benefits:

1. Rich in Nutrients – Beetroot is loaded with fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
2. Supports Heart Health – Beets contain nitrates, which help dilate blood vessels, improve blood flow, and may reduce blood pressure.
3. Anti-Inflammatory Properties – Betalains, the pigments that give beets their deep purple color, are known to have antioxidant and anti-inflammatory effects.
4. Boosts Stamina – Some studies suggest that beetroot juice can improve athletic performance by enhancing oxygen use.

Mango Benefits:

1. Vitamin-Rich – Mangoes are a great source of vitamin C, A, and E, as well as several B vitamins.
2. Good for Digestion – They contain enzymes like amylases that help break down carbohydrates and improve digestion.
3. Eye and Skin Health – The beta-carotene in mangoes helps protect your eyes and promotes healthy skin.
4. Immunity Booster – With its high vitamin C content, mango can give your immune system a helpful boost.

And let’s not forget the other stars:

• Cucumber: Hydrating and refreshing, with skin-soothing silica.
• Cherry Tomatoes: Rich in lycopene and vitamin C.
• Rocket (Arugula): Peppery flavor, packed with calcium and antioxidants.
• Cabbage: Crunchy and full of fiber, vitamin K, and anthocyanins (another group of antioxidants).

The Recipe: Beetroot & Mango Fresh Salad

Beetroot & Mango Fresh Salad Ingredients:

• 4 medium beetroot, cooked and diced
• 1 ripe mango, peeled and chopped
• 1/2 cucumber, sliced or diced
• A handful of cherry tomatoes, halved
• 2 cups of rocket (arugula)
• ½  medium sized cabbage, finely shredded

Dressing:

• 2 tbsp olive oil
• 2 lemons, squeezed and pulped
• Italian herbs

Beetroot & Mango Fresh Salad Instructions:

1. Boil your beetroot until tender.
2. In a large bowl, combine rocket (arugula) and cabbage
3. Add your halved tomatoes and cucumber slices
4. Add your cubed mango and top with cubed beetroot
5. In a small jar or bowl, whisk together the dressing ingredients until well combined.
6. Pour the dressing over the salad just before serving and gently toss to combine.

This Beetroot & Mango Fresh Salad is more than just a pretty plate — it’s a celebration of color, taste, and nutrition. It’s perfect for sunny days, a quick healthy meal, or a beautiful addition to a dinner spread. The contrast between earthy and sweet flavors keeps every bite interesting, and the health benefits make it a feel-good choice too.

Next time you’re craving something fresh, colorful, and a little bit different, give this salad a try. You might just fall in love with this unexpected but delicious pairing.

Until next time! Stay sweet, stay innovative, and keep DIYing.

Thank you for visiting my page! I hope you loved this recipe as much as I do!

As I am just starting this blog, I would be very appreciative if you look through my other recipes and share any ideas of what else you would like to see. My Focus is on Healthy Recipes, DIY Essential Oil Infused Self-Care and Natural Based Cleaning Products.

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