Mango, Pine Nut & Fetta Salad
Mango, Pine Nut & Fetta Salad
This mango, pine nut and fetta salad is a bright, fresh dish that brings together sweet fruit, crunchy nuts, and creamy cheese in a well-balanced combination. Dark leafy lettuce provides a crisp base, while thinly sliced red onion adds gentle sharpness to contrast the natural sweetness of the mango.
Ripe mango is the hero of this salad, adding juiciness and a tropical sweetness that lifts the entire dish. Pine nuts contribute a rich, buttery crunch, pairing beautifully with the mango and adding substance to the salad. Crumbled fetta introduces a creamy, slightly salty element that keeps the sweetness in check and rounds out the flavours.
A small splash of vinegar and cracked black pepper adds balance without overpowering the ingredients, while the final drizzle of balsamic honey glaze ties everything together with mild acidity and a touch of sweetness. This salad works well as a light standalone dish or as a fresh side alongside grilled meats, chicken, or seafood, and is particularly well suited to warmer weather meals.
Ripe mango is the hero of this salad, adding juiciness and a tropical sweetness that lifts the entire dish. Pine nuts contribute a rich, buttery crunch, pairing beautifully with the mango and adding substance to the salad. Crumbled fetta introduces a creamy, slightly salty element that keeps the sweetness in check and rounds out the flavours.
A small splash of vinegar and cracked black pepper adds balance without overpowering the ingredients, while the final drizzle of balsamic honey glaze ties everything together with mild acidity and a touch of sweetness. This salad works well as a light standalone dish or as a fresh side alongside grilled meats, chicken, or seafood, and is particularly well suited to warmer weather meals.
Ingredients
- Lettuce (darker varieties work well)
- ½ red onion, thinly sliced and rings halved
- 1 ripe mango, thinly sliced into wedges
- ½ cup pine nuts
- 1 teaspoon vinegar
- 100 g fetta, crumbled
- ½ teaspoon cracked black pepper
- Optional: ½ red capsicum, cut into small strips
- Balsamic honey glaze, to finish
Method
- Base salad: In a large bowl, mix the lettuce, capsicum (if using), red onion, vinegar, and cracked pepper, then plate.
- Add mango: Arrange the mango wedges gently over the salad.
- Finish layers: Sprinkle over the pine nuts, then crumble the fetta on top.
- Dress: Lightly drizzle with balsamic honey glaze just before serving.
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Pro tip: Lightly toast pine nuts in a dry pan until just golden, then cool before adding. Use ripe but firm mango so slices hold their shape to avoid mushy salad. Crumble fetta last to keep it creamy.
Shopping List
- Lettuce (darker variety if preferred)
- Red onion
- Ripe mango
- Pine nuts
- Vinegar
- Fetta
- Cracked black pepper
- Red capsicum (optional)
- Balsamic honey glaze
Optional Extras
- 2 chicken breasts
- Seasoning (your choice)
- Olive oil spray
- Cook ahead: Best cooked well before the salad is ready to serve to allow time to rest and cool.
- Prepare the chicken: Place chicken breasts in the air fryer. Slice lengthwise along the centre line to a depth of about 1 cm to help with even cooking.
- Season: Lightly spray with olive oil and sprinkle evenly with seasoning.
- Cook: Air fry at 180 °C for 15 minutes for the first 500 g, then add 1 minute per additional 100 g.
- Rest: Remove from the air fryer and allow to rest and cool.
- Finish: Slice thinly and lay over the salad just before serving.
Nutrition
Energy300 cal / 1255 kJ
Carbs18g
Net Carbs14g
Fibre4g
Protein7g