How to Make Buah Mangga (Traditional & Healthy Version)
Buah Mangga, or Malaysian Mango Salad, is a vibrant, refreshing dish beloved across Malaysia for its tangy flavors and crisp textures. Drawing inspiration from the country’s multicultural culinary tapestry, this salad highlights the tropical abundance of Malaysia, especially the ubiquity of fresh mangga (mango) during peak season. The combination of ripe and semi-ripe mangoes, tossed with local herbs like daun ketumbar (coriander leaves), gives this dish its signature balance of sweet, sour, and a hint of spice. Traditionally enjoyed as a light lunch or side, Buah Mangga is celebrated for its use of local ingredients such as cili padi (bird’s eye chili), roasted peanuts, and a dash of limau nipis (lime juice) for zest. It’s a testament to Malaysia’s love for fresh, punchy salads that awaken the palate and nourish the body. Simple to prepare yet packed with flavor, this healthy mango salad is perfect for those seeking a vegetarian lunch that embodies the spirit of Malaysian cuisine.
Ingredients
- 2 medium Mangga (semi-ripe or ripe mango) (peeled and julienned)
- 2 tbsp Daun ketumbar (coriander leaves) (chopped)
- 1 Lada cili padi (bird's eye chili) (sliced thinly)
- 2 tbsp Kacang tanah (roasted peanuts) (crushed)
- 1 Bawang merah kecil (shallots) (thinly sliced)
- 1 Limau nipis (lime) (juiced)
- 1/4 tsp Garam (salt)
- 1 tsp Gula Melaka (palm sugar) (grated, or substitute with brown sugar)
- 1 stalk Serai (lemongrass) (white part only, finely sliced)
- 1/2 small Timun (cucumber) (julienned)
Step-by-step instructions
Step 1 · Prepare the mangoes by peeling and julienning them into thin strips
Prepare the mangoes by peeling and julienning them into thin strips. Transfer to a large salad bowl.
Step 2 · Add the sliced shallot
Add the sliced shallot, chopped coriander leaves, and julienned cucumber to the bowl.
Step 3 · Sprinkle in the thinly sliced cili padi and finely sliced lemongras...
Sprinkle in the thinly sliced cili padi and finely sliced lemongrass for an aromatic kick.
Step 4 · In a small bowl
In a small bowl, mix lime juice, salt, and grated Gula Melaka until the sugar dissolves.
Step 5 · Pour the dressing over the salad ingredients and toss well to combine
Pour the dressing over the salad ingredients and toss well to combine.
Step 6 · Sprinkle the crushed roasted peanuts over the salad just before ser...
Sprinkle the crushed roasted peanuts over the salad just before serving.
Step 7 · Serve immediately as a light lunch or refreshing side dish
Serve immediately as a light lunch or refreshing side dish.
Why this recipe is healthy
This Malaysian mango salad is a healthy lunch option because it uses mostly raw, whole ingredients with minimal added sugar or salt. High in fiber and nutrients, it promotes satiety and gut health while keeping calories low. The use of natural sweeteners and healthy fats from peanuts ensures balanced energy without processed additives. It’s ideal for weight management, heart health, and boosting daily vegetable intake.
A note on tradition
Buah Mangga is enjoyed throughout Malaysia, especially in the northern states like Kedah and Perlis, where mangoes are abundant. It is often served during family gatherings, festive occasions, or as a cooling accompaniment to spicy dishes. The use of local herbs and tropical fruits reflects Malaysia’s diverse food heritage, blending Malay, Chinese, and Indian influences. This salad is a staple during mango season and a popular dish for picnics and potlucks.