Mains/ Salads/ Vegan

Mango, Tofu & Cashew Nuts Salad

This lovely vegan salad is our party hit (or at least a dinner hit). We made it on many occasions, when having friends over for a dinner and always received many compliments. The salad is very satisfying, it can easily be eaten on its own or as a main dish. A sharp taste of rocket goes really nicely with sweet mango, ‘salty’ tofu and crunchy roasted nuts. The dressing itself has a significant sweet and tangy flavor with a hint of bittersweet aroma of tarragon underneath. All combine together makes flavorsome and rich feast in a bowl. Make sure that the mango you use is ripe and juicy, otherwise it will change the taste of the whole salad (I made this mistake!). Sometimes it’s hard to buy a nice ripe mango, so if you are making this salad for guests plan ahead. One of the ways to check if mango is ripe (it also works with pineapples), is to smell the stem end of the fruit. It should have a fruity and sweet aroma. If you are like my friend Alma, who eats mangoes only from her mom’s garden (when she visits her in Grenada), then you need to save this recipe and when you visit your family make them a treat. However, I need to say that I had a chance to taste mango from Alma’s mom garden and there is something special about it.

Try to buy organic and sprouted tofu, make sure it’s GMO-free. There is a lot of controversy around soy products, so make the best nutritional and ethical choice possible. For soy-free option, replace tofu with chickpeas or for a no vegan version with halloumi cheese. This salad doesn’t store well, if you want to make it ahead (or keep for later), store salad and dressing separately and mix just before serving.

Mango, Tofu & Cashew Nuts Salad

1 Star2 Stars3 Stars4 Stars5 Stars (2 votes, average: 5.00 out of 5)
Serves: 2 ( generously as main) or 4 (as side salad)


  • 140g arugula (rocket)
  • 350g extra firm tofu (organic & sprouted)
  • 1 mango
  • 60g cashew nuts (unsalted)
  • 1tbsp coconut oil
  • 1 garlic clove, pressed
  • 2 tbsp tamari
  • 3 tbsp nutritional yeast
  • 2 tbsp olive oil
  • 1 tbsp brown rice syrup (maple syrup also works well or honey for non vegan version)
  • 1 tbsp wholegrain mustard
  • 1/2 tsp tarragon



Wash and spin-dry rocket (if you don't have salad spinner leave it in a colander to dry). Place in a large bowl an set aside.


Preheat oven to 350F (180C). Spread cashews nuts on the roasting tin and roast in the oven 5-8min. Keep an eye on them and turn halfway through. Once ready, take nuts out of the oven and let them cool.


In a meantime start preparing tofu. You need to to dry tofu before frying, the dryer the better. Cut tofu in a half, and then each half into two big slices. You should have four slices of tofu. Put paper towel on the chopping board, lie down tofu, cover with another paper towel and pressed firmly. Turn over tofu slices and pressed the other side. You may need to repeat it or change paper towels, depending how moist your tofu is.


Once tofu is ready melt coconut oil in a frying pan. Cut tofu into cubes and fry on a medium heat until golden, turning frequently (it should take about 10min). Take pan from the heat, add garlic follow by tamari, mix well. Then add nutritional yeast and mix well again. Set aside and leave it to cool.


Cut mango into cubes.


Prepare dressing by mixing all dressing ingredients in a small bowl.


Once nuts and tofu cooled down add them to the bowl with rocket, follow by mango and dressing. Mix everything well and serve straight away. This salad doesn't like to be store. If you want to prepare ahead, add dressing just before serving.


Make it soy-free - replace tofu with 1 can of chickpeas (for vegan option) or with 160g of halloumi cheese, cubed & fried (for vegetarian option).

You Might Also Like

No Comments

Leave a Reply