Tropical mango coleslaw

This tropical mango coleslaw is a fun and fruity dish perfect for summer picnics, BBQs and potlucks. A tasty and very healthy slaw without mayo, it uses an oil-based dressing, and is vegan, gluten free and low histamine.

If you love salads for summer as much as my family does, then you may also like to see my baked stone fruit caprese salad and my waldorf salad without mayo. Both simple but delicious!

And for another slaw with a bit of a twist, my broccolini slaw is light and fresh, with a flavourful mint dressing.

This mango slaw is a healthier version than most, focusing on fresh fruit and veg and without mayo. As well as being vegan, it is also AIP diet compliant if made without the black pepper or pumpkin seeds.

Ingredients

For this recipe you will need fresh vegetables and fruit, and some pantry staples. The full ingredients list and their quantities are the recipe card, but some notes:

• Red and white cabbage – use fresh, and dice fairly finely (unless you prefer it chunky of course) so that it can soften from the oil and vinegar dressing.
• Mango – you need a ripe mango for the full sweetness that is so delicious.
• Mint and coriander / cilantro – dice finely, and add the amount to taste preference.
• Apple cider vinegar - swap out for white distilled vinegar if you prefer a lower histamine option (see recipe card for more detail).

Variations to the recipe

If you prefer to use only white cabbage, that will still work well.

Not a fan of coriander? Swap out for more mint and a little parsley instead.

If you aren’t on a low histamine diet, or can tolerate citrus, then a squeeze of lime in the dressing is good.

Step by step instructions

Step 1

Finely dice the cabbage and herbs, grate the carrot and cut the mango into small cubes. For a tutorial on the ‘hedgehog’ way of cutting mango, this post by BBC Good Food is helpful.

Step 2

Combine the oil and vinegar in a small bowl, along with the salt and black pepper (if using) and stir or whisk to combine.

Step 3

Combine all the ingredients in a bowl, and then drizzle over the dressing. Stir to combine and garnish with green onion and pumpkin seeds, if using.

More summer salads to enjoy

Fresh and light, these salads are perfect as either a summer lunch or a side dish:

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Tropical mango coleslaw

Claire

This tropical mango coleslaw has the traditional ingredients of cabbage and carrot, but adds some extra fruity flavour with delicious mango. Instead of a heavy mayonnaise it it has a lighter oil and vinegar dressing, with fresh mint and green onion. Serves 6 as a side-dish.

5 from 2 votes

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Prep Time 10 mins

Total Time 10 mins

Course Dinner, Lunch, Salad, Side Dish, Snack

Cuisine American, British

Servings 6 servings

Ingredients

  

1x2x3x

• ½ small red cabbage finely diced or shredded
• ½ small white cabbage finely diced or shredded
• 1 mango diced
• 1 green onion finely sliced, optional
• small handful fresh mint leaves finely diced
• small handful fresh cilantro / coriander finely diced
• 1 carrot grated
• 1 tablespoon pumpkin seeds optional
• 1 tablespoon extra virgin olive oil
• ½ teaspoon apple cider vinegar or white distilled vinegar
• pinch salt
• pinch black pepper optional

Instructions

 

• Dice the mango, cabbage, mint and cilantro. Grate the carrot. Combine in a bowl.
• Make the dressing by combining the oil, vinegar, salt and pepper (if using). Stir or whisk to combine. Drizzle over the slaw and stir to combine. Garnish with pumpkin seeds and green onion, if using.
• Serve immediately and enjoy!

Notes

• Dice or shred the cabbage fairly finely, as this will help it soften better from the dressing.
• Prepare just before serving as the cabbage and carrot can discolour fairly quickly.
• Vinegar is tricky on a low histamine - see below for 'scores' on the SIGHI list. Some people aren't able to tolerate vinegar at all. I suggest reducing the olive oil if you cannot use vinegar.
• If you don't follow a low histamine diet, a squeeze of lemon or lime juice would work nicely.

 

Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine

All ingredients score 0 on the SIGHI list, with the exception of:

• apple cider vinegar, which scores 1. For a 0 rated product, white distilled vinegar is a great option.
• mango, which scores 1. It has a ? as a liberator. The SIGHI list states that it is often well tolerated.
• green onion isn't rated. You can swap out for white onion, which scores 0.
• black pepper, which is optional, scores 2. The SIGHI list states that small amounts are tolerated.

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