Mango Cucumber Salad

If you are looking for a five-minute lunch idea, this mango cucumber salad with lemon honey dressing is a delicious and healthy option! With just a little bit of chopping and mixing, you will have a no-bake lunch ready in no time. Eat it by itself or serve it as a side salad!

This, or a version of this, is my go-to on weekdays when I have about 5-10 minutes to get lunch on a plate. It is made with mostly whole foods, and it has a healthy drizzle of extra-virgin olive oil that is both delicious and full of heart-healthy fats!

It’s a culinary delight that I cherish for its simplicity, versatility, and undeniable deliciousness.

The Health Benefits of Cucumber Mango Salad

Cucumber mango salad offers a delightful blend of flavors while also delivering a host of health benefits. This vibrant salad combines the hydrating properties of cucumbers with the antioxidant-rich sweetness of mangoes, creating a refreshing dish that nourishes both the body and the soul. Let’s jump into the health benefits.

• Cucumbers – Cucumbers are packed with antioxidants and anti-inflammatory compounds that have been shown to promote heart health, reduce the risk of cancer, and support overall well-being.

• Mango – The many nutrients found in mangos serve several health benefits, including improved immunity and digestive health. Some polyphenols found in the mango may even lower the risk of certain cancers.

• Red Onion – Onions contain a few compounds that have been reported to have a range of health benefits which include potential anticarcinogenic properties, antithrombotic activity, antiasthmatic and antibiotic effects.

• Chickpeas – This healthy legume is high in protein, making it an excellent replacement for meat. Since chickpeas contain all of the essential amino acids except one, some studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. Chickpeas are also high in manganese, folate, and copper, and offer fiber which helps with digestion.

• Extra Virgin Olive Oil – Olive oil is high in healthy monounsaturated fats and antioxidants. There was a study done recently that showed that people with high cardiovascular risk on a Mediterranean Diet supplemented with nuts or extra virgin olive oil demonstrated an inverse association with diabetes incidence by 52% in comparison to the control group! Since this recipe has both, it is a great option for anyone starting the Mediterranean Diet.

• Honey – Honey is a natural sweetener that has anti-inflammatory, antioxidant, and antibacterial properties. It contains vitamins and minerals like potassium, calcium, and zinc.

• Lemon Juice – Lemons contain a high amount of vitamin C, and plant compounds that may aid weight loss and reduce your risk of heart disease, kidney stones, and cancer.

• Cumin – Cumin contains the antioxidants ‘apigenin’ ‘and ‘luteolin’ that keep free radicals from attacking healthy cells in the body. Cumin may also have the ability to stop cancer cells from multiplying and is considered a very powerful anticarcinogenic plant.

• Garlic Powder – Garlic powder can help to boost the immune system through antioxidants and may help to lower cholesterol. It is rich in vitamin C, B vitamins, manganese, and selenium.

How To Make Cucumber Chickpea Salad With Mango:

Here is a brief overview of how to make it! Make sure to scroll down to the recipe card for the full list of ingredients and instructions.

1. Chop up the cucumber, mango, and red onion, and toss it in a large bowl. Rinse the chickpeas and add them to that same bowl.

2. In a separate bowl mix together the olive oil, lemon juice, honey, cumin, garlic powder, salt, and pepper.

3. Pour the dressing over the chickpea salad with cucumber. Mix it all together well, then let it sit for about 10 minutes to marinate. When you’re ready to enjoy, sprinkle chopped herbs over the top, like parsley, dill, or basil, and enjoy!

Variations

This recipe has been made hundreds of times with different variations. You can easily swap out the chickpeas for black beans, cannellini beans, or kidney beans. If you want to add a little more bite to the dressing you can add two teaspoons of white vinegar or apple cider vinegar.

You can also swap out the honey for another natural sweetener like maple syrup or agave nectar. And feel free to experiment with adding in tomatoes!

How To Make Ahead & Store Leftovers

This vegan lunch is SUPER easy to do as a make-ahead lunch recipe. To make it ahead of time and/or store it, simply make the recipe and place it in an airtight container in the refrigerator for up to 2 days. If you go any longer than 2 days the cucumber may get a little slimy.

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Did you make this mango and cucumber salad recipe? It would mean so much to me if you would give it a star rating inside the recipe card!

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