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brown bowl of tropical mango coleslaw with mint next to it.
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5 from 9 votes

Tropical Mango Coleslaw

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.
Prep Time10 mins
Total Time10 mins
Course: Dinner, Lunch, Salad, Side Dish, Snack
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 85kcal
Author: Claire

Equipment

Ingredients

  • 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.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 

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.

Nutrition

Calories: 85kcal | Carbohydrates: 13g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.002g | Sodium: 31mg | Potassium: 326mg | Fiber: 3g | Sugar: 9g | Vitamin A: 2678IU | Vitamin C: 62mg | Calcium: 54mg | Iron: 1mg