Mango: King of Fruits
Mangoes are one of the most celebrated fruits around the globe. Revered throughout Asia, adored in the Americas, and enjoyed in various cuisines worldwide, the mango's journey from ancient orchards to modern kitchens now includes a special stop in my own kitchen!
I've fallen hard for mangoes! 🧡 Recently, I spent time in Florida and had the incredible opportunity to indulge in ripe mangos picked fresh from the tree out in the yard and what a difference that makes! Back home in northern Pennsylvania, I’ve always gotten my mangoes from the grocery store. They’re generally quite tasty, and every once in a while, I’d stumble upon a really exceptional one. However, after experiencing the freshness of tree-ripened mangos, I know that those store-bought ones will never quite satisfy me again. I also noticed that the mangos I was eating in Florida were a deeper orange color inside and didn’t have the stringy fibers I’m used to dealing with at home. I thought it was because these mangos were fresher but after hitting the Internet I learned differently as I gained a true appreciation for this marvelous fruit.
Today’s blog is all about mangoes - cherished worldwide for their luscious sweetness, vibrant color, and remarkable versatility in cooking. Often referred to as “the king of fruits,” 👑 they boast a rich history, a global presence, and hold a special place in both culinary practices and cultural traditions. Let’s dive in.
Ancient Roots
The story of the mango begins in the Indian subcontinent. Botanically known as Mangifera indica, the mango likely originated in the northeast region of India, Myanmar (Burma), and Bangladesh, where wild varieties still grow in forests today. Interestingly, it is in the same family as the cashew and pistachio nut.
Archaeological evidence shows that mangos were cultivated in India as far back as 2000 BCE. where they were not merely a food source—they were woven into the cultural, spiritual, and artistic life of ancient societies. Hindu scriptures mention mangoes as early as 4000 B.C., referring to the mango tree as a symbol of life, fertility, and abundance so they were planted in temple courtyards and considered sacred in India.
In the classical Hindu epic poems, the Ramayana and Mahabharata, mango groves are sacred settings for divine encounters and enlightenment. Buddhist monks cultivated them and legends say Buddha himself meditated under a mango tree whose fruit is often referred to as the “fruit of the gods”.
Carried Around the World
Mangoes spread to neighboring regions and beyond as ancient Indian civilizations traded seeds and saplings along early trade routes. They spread from India to the Middle East via Persian traders around the 10th century. From there, they made their way to East Africa, where they adapted well to coastal climates.
The most significant expansion came during the Age of Exploration. Portuguese colonizers transported mango trees from their colony in Goa to West Africa, and, eventually, to Brazil and the West Indies in the 15th and 16th centuries, effectively launching the fruit into the global marketplace. By the 18th century, mangos had reached Florida via Jamaica and were being cultivated in greenhouses across Europe, though never successfully fruiting in colder climates.
Modern Expansion
Today, India remains the largest producer and consumer of mangos, growing over 26 million tons in 2022, which is more than the rest of the top ten producers combined. Despite this, India exports less than 1% of its production—most of the crop is eaten domestically. The rest of the world has embraced the fruit through commercial farms in Mexico, Peru, Egypt, Thailand, and beyond.
The mango has also inspired governments and poets. The mango blossom was considered the symbol of love by the 4th-century Sanskrit poet Kālidāsa, and the fruit’s association with love continues today in South Asian poetry and art. Mango motifs are found in temple carvings, textiles, and the teardrop-shaped paisley pattern—believed to be inspired by the mango’s silhouette. The Mughal emperor Akbar planted an orchard of over 100,000 mango trees in Darbhanga, Bihar, known as Lakhi Bagh. This monumental project became a symbol of royal patronage for mango cultivation and is often cited as one of the earliest large-scale examples of grafting and selective breeding of mango trees in South Asia. More recently, the mango was declared the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.
Where Are Mangos Grown Today?
Mangoes are extensively cultivated in tropical and subtropical regions around the world, flourishing in warm, frost-free climates. India stands out as the leading producer, responsible for over half of the global mango output.
Other significant producers include countries like China, Indonesia, Thailand, Mexico, Pakistan, and Brazil. In Asia, mangoes are widely grown in South and Southeast Asia, with notable production in Bangladesh, the Philippines, and Vietnam.
Meanwhile, in the Americas, substantial mango cultivation takes place in Mexico and Brazil, as well as in parts of the United States, particularly Florida and California. In Africa, countries such as Malawi and Egypt are recognized for their mango production, and even regions in southern Europe, like Spain’s Andalusia and the Canary Islands, support mango cultivation due to their favorable subtropical climates. This wide geographic distribution underscores the mango’s adaptability and its significance as a major fruit crop globally.
Mango Varieties
There are over 500 cultivated mango varieties and potentially as many as 1000 worldwide, each with its own unique flavor, texture, size, and appearance each offering a distinct eating experience. Here are some top varieties worth knowing:
What Do Mangos Taste Like?
Mangos offer a dynamic flavor profile that changes with ripeness and variety. At peak ripeness, the flesh is rich, silky, and aromatic, with tropical notes of pineapple, peach, and citrus. Some varieties are intensely floral, while others lean toward spicy or sour. The flesh is juicy and smooth, though some varieties have a fibrous texture.
Unripe mangos are crisp and tangy—popular in chutneys, pickles, and Thai salads. Ripe mangos melt in your mouth, providing an indulgent sweetness that pairs beautifully with both savory and sweet dishes.
How to Cut a Mango
There are a few different techniques to peeling and cutting a mango. Different techniques work better for different stages of ripeness. The video shows and easy way to dice a ripe mango.
Check out mango.org for more ways to slice and peel mangos plus how to use a mango splitter tool.
The Versatile Mango in Cuisine
Mangos are cherished around the world for their versatility, seamlessly fitting into both sweet and savory dishes.
When it comes to sweet dishes, you can enjoy mango lassi from India, a refreshing mango sticky rice from Thailand, or delightful mango sorbet, smoothies, and yogurt parfaits. For a creamy treat, mango mousse or cheesecake is always a hit. You can also diced mangos to add a burst of flavor to oatmeal, pancakes, and yogurt.
On the savory side, mangos shine in savory uses such as mango salsa with lime and chili, which pairs beautifully with grilled meats. Chutneys made from mangos are often served alongside curry dishes, while pickled green mango, known as achar, is popular in South Asian cuisines. Another delicious option is mango and shrimp ceviche, or simply cubing them to toss with greens, avocados, and a refreshing citrus dressing.
For drinks, fresh mango juice is a favorite, and you can also mix up a mango mojito or margarita for a tropical twist. Some even ferment mangos into wine or kombucha-style beverages, showcasing their incredible adaptability in the culinary world!
Interesting Facts About Mangoes
Here are some intriguing tidbits that make mangos even more fascinating:
Mango Seeds Were Used in Medicine: In traditional Ayurvedic medicine, dried mango seeds were ground and used to treat diarrhea, bleeding gums, and indigestion.
Urushiol Sensitivity: Mango skin contains urushiol, the same chemical found in poison ivy. Some people experience skin irritation after handling mango peels.
Longevity: Mango trees can live and produce fruit for over 100 years. The world’s oldest living mango tree is believed to be over 300 years old and still produces fruit. It’s located in East Khandesh, India.
Record Fruit Weight: The heaviest mango on record weighed 4.25 kg (over 9 pounds) and was grown in Colombia in 2020.
Inspiration for Poetry: The 13th-century Persian poet Amir Khusrow wrote lyrical verses praising the mango, calling it “the soul of the tree.”
Diplomatic Symbol: Mangos have been used as diplomatic gifts. In 1955, the Indian Prime Minister Nehru famously sent a box of Alphonso mangos to Queen Elizabeth II.
Used in Rituals: In South Indian weddings, mango leaves are strung on doorways for auspiciousness, and mango wood is often used in funeral pyres and sacred fire rituals.
Seasonal Indicator: In India, the arrival of mangoes marks the beginning of summer. Some villages celebrate with mango festivals and fairs.
Carbon Sequestration: Mango trees absorb more carbon dioxide than is emitted during their growth, harvest, and transport—making them environmentally friendly
The International Mango Festival
Fairchild Tropical Botanical Gardens near Miami, Florida, named after David Fairchild, continues to cultivate mango varieties and work with mango growers all over the world. Every year in July, the gardens hosts its annual International Mango Festival, where thousands of mango lovers celebrate all things mango. Meet local growers, indulge in rare and delicious cultivars, and dine on tasty mango inspired chef creations.
Choosing the Perfect Mango
Selecting the ideal mango is really a delightful experience that goes beyond simply grabbing the most attractive one on the shelf. To find a mango that's ripe and ready to enjoy, you’ll want to focus on three key things:
Color Mangos come in a range of colors. While some, like the Keitt variety, can stay green even when they’re ripe, others usually shift to a lovely reddish-orange or yellow.
Texture When you pick one up, give it a gentle squeeze; a ripe mango will yield slightly under your pressure.
Aroma Don’t forget to check the aroma! Smell the stem end of the mango—it should give off a sweet, fruity scent that signals ripeness.
Also, keep in mind that flatter mangoes tend to be more fibrous and have less flesh, so look for a mango that is full, plump, and round for the best quality.
Storing and Ripening Your Mango
After you’ve picked out the perfect mango, it’s crucial to store and ripen it correctly to get the best flavor and texture. Mangos should be kept at room temperature until they’re ripe. If you’re anxious to speed up the ripening process, try placing them in a paper bag at room temperature for about two days.
Once your mango hits that ideal level of ripeness, you can slow down the ripening process by transferring it to the refrigerator for a few days. This way, you can enjoy your delicious mango at just the right moment!
Preserving the Mango Harvest
Even though fresh, juicy mangos are available throughout the year, local varieties are typically hard to find in the winter. For both mango growers and enthusiasts, preserving that abundant summer harvest is a great way to enjoy the fruit year-round. To make sure you can savor the delightful taste of Florida mangos during the colder months, growers use several methods like freezing, canning, and drying.
When it comes to freezing, start by washing, peeling, and cutting the mangos into cubes or slices. Lay them out in a single layer on a baking sheet and freeze for about two to three hours before transferring them to a freezer-safe container.
Canning involves boiling the fruit in a pot, then packing it into sterilized jars and sealing them before processing in a boiling water bath.
For drying, simply slice the mangos and place them on a baking sheet in the oven at its lowest temperature setting. Let them dry for four to six hours until they reach a dry, leathery texture.
Key Health Benefits
Rich Nutritional Profile Mangos are not only delicious but also packed with essential nutrients that make them a valuable addition to a healthy diet. A serving of mangos (about 3/4 cup) contains only 70 calories, making it a nutritious low-calorie option. They are rich in dietary fiber, providing around 3 grams per cup, which supports digestive health. Mangos are an excellent source of Vitamin C, offering 76% of the daily recommended intake, along with significant amounts of Vitamin A, beta-carotene, and folate, all of which are essential for various bodily functions. Additionally, they contain potassium, which is crucial for heart and muscle function, and choline, which supports brain health.
Disease Prevention and Management Consuming mangos can also help manage risk factors associated with chronic diseases, such as obesity and type 2 diabetes, by improving glucose response and insulin sensitivity. Their antioxidant and anti-inflammatory properties are notable, as they contain bioactive compounds like mangiferin, quercetin, catechins, and kaempferol, which have potential anticancer benefits. Furthermore, mango extracts have been linked to improved mental speed, attention span, and working memory, making them beneficial for cognitive health, especially in aging populations.
Weight Management and Digestive Health The high fiber content in mangos (both soluble and insoluble) aids in digestive health, increases microbial diversity in the gut, and helps control hunger, supporting healthy weight management goals. Studies show that eating mangoes is associated with better overall diet quality and body composition.
Immune System Support Mangoes also bolster the immune system due to their rich vitamin (especially vitamin C), mineral, and bioactive compound content, enhancing the body's ability to fight infections.
Herb Spotlight
Mint
Mint is more than just a garnish. Mint is one of the most universally loved herbs, celebrated for its bright, cooling flavor and versatility in both sweet and savory applications. Mint’s story dates back thousands of years. The herb belongs to the Lamiaceae family, which includes other fragrant staples like basil, rosemary, and oregano. Its origins can be traced to the Mediterranean region and evidence of its use found in ancient Egypt, Greece, and Rome. The plant’s name is rooted in Greek mythology, where the nymph Minthe was transformed into the herb by Persephone out of jealousy because she was boastful of her beauty and affair with Persephone’s husband Hades. While the intent was for everyone to crush the herb beneath their feet as they walked on it, Hades, who couldn’t reverse the spell, gave it a sweet and calming scent that would be cherished for generations.
Ancient civilizations valued mint for both its culinary and medicinal properties: Egyptians used it for treating digestive ailments and as a breath freshener, while Greeks and Romans enjoyed mint in their food, wine, and as decorative table adornments, even weaving it into festive crowns. In Ancient Greece and Rome, mint symbolized hospitality. It was rubbed on tables to welcome guests and added to bathing water for refreshment. Hippocrates and Pliny the Elder praised it for its medicinal qualities.
During the Middle Ages, mint was used for dental hygiene and to scent homes and temples. As it spread through Europe and the Middle East, different species adapted to regional climates, leading to a wide range of varieties and uses.
What Does Mint Taste Like?
Mint has a distinctive flavor profile that is generally described as sweet, aromatic, and slightly sharp, with a pronounced cooling sensation on the tongue. The taste of mint is most vibrant in fresh leaves, which deliver a lingering cool effect often attributed to menthol and other volatile oils found in the plant. Depending on the variety, mint can also have subtle bitter or spicy notes, but its signature characteristic is the refreshing, cool feeling it imparts when eaten or smelled.
Peppermint, a common type, is especially strong and menthol-forward, while spearmint is milder and sweeter. Other mint varieties, such as chocolate mint or apple mint, carry additional flavor nuances like hints of chocolate or apple. Overall, mint adds brightness and a cooling freshness to both savory and sweet dishes.
Beyond the kitchen, mint is a popular ingredient in cosmetics and personal care products. Its essential oil is prized for its invigorating scent and cooling sensation, making it a common addition to shampoos, body washes, lip balms, and skin creams. Mint oil is also used in toothpastes and mouthwashes for its antimicrobial properties and ability to freshen breath. The herb’s natural astringent and anti-inflammatory qualities help soothe irritated skin and scalp, while its aroma is often used in aromatherapy for its uplifting and energizing effects.
Types and Varieties of Mint
Mint comes in a wide array of varieties, each with its own unique flavor, aroma, and culinary or ornamental uses. There are over 20 recognized species and countless hybrids.
Here are some of the most popular and interesting types:
Peppermint (Mentha × piperita): A classic, strongly flavored mint with a high menthol content, giving it a cool, sharp taste. Often used in teas, candies, and desserts.
Spearmint (Mentha spicata): Milder and sweeter than peppermint, with a fresh, bright flavor. Commonly used in mint sauce, juleps, and Middle Eastern cuisine.
Moroccan Mint (Mentha spicata var. crispa Morocco): A spearmint variety prized for its refreshing, cooling taste and compact growth. Popular in Moroccan mint tea.
Apple Mint (Mentha suaveolens): Features soft, fuzzy leaves and a fruity, minty flavor. Great for teas and as a ground cover.
Pineapple Mint (Mentha suaveolens ‘Variegata’): A variegated cultivar of apple mint with white-edged leaves and a fruity, tropical aroma. Used in salads, teas, and as a garnish.
Chocolate Mint (Mentha × piperita f. citrata ‘Chocolate’): Offers a subtle chocolate aroma and flavor, making it a favorite for desserts and beverages.
Orange Mint (Mentha × piperita var. citrata ‘Orange’): Known for its citrusy, orange scent and flavor, ideal for cocktails and fruit salads.
Ginger Mint (Mentha × gracilis): Combines a gentle mint flavor with a hint of ginger, useful in both sweet and savory dishes.
Watermint (Mentha aquatica): Can grow in shallow water, with a strong minty flavor and light lavender flowers.
American Wild Mint (Mentha canadensis): Native to North America, it has a robust mint flavor and is used in candies and teas.
Banana Mint (Mentha arvensis ‘Banana’): Features a mild, fruity banana scent, adding a quirky twist to drinks and desserts.
Lemon Mint: Not to be confused with lemon balm, it offers a lemon-mint flavor combination, perfect for teas and summer drinks.
Corsican Mint (Mentha requienii): A tiny, creeping mint with an intense minty aroma, often used as a ground cover or in potpourri.
Other notable varieties include horsemint, catmint (though not a true culinary mint), grapefruit mint, and lavender mint, each with its own unique characteristics. Mint is generally easy to grow, but it can be invasive—so container gardening is recommended to keep it under control.
Growing Mint
To successfully grow mint varieties in containers, choose a pot that is at least 10 to 12 inches in diameter to give roots plenty of space to thrive. Use a well-draining potting mix enriched with compost or perlite to encourage healthy growth. Place your mint in a spot that receives full sun to partial shade, as most mint plants prefer bright but not overly harsh light. Keep the soil consistently moist—water regularly, but avoid letting the pot become waterlogged, as mint dislikes soggy roots. To maintain vigor and prevent overcrowding, it’s a good idea to repot or divide your mint plants every year. Container gardening is especially recommended for mint because most types are vigorous and can become invasive if planted directly in the ground. As a side note, it you have mint in your garden and want to get rid of it, pull it out by the roots - do not try to rototill it away! (Ask me how I know!)
Several mint varieties are well-suited for container gardening, thanks to their manageable growth habits and adaptability. Here are some of the top mint varieties for growing in pots:
Spearmint (Mentha spicata): Classic, versatile, and easy to grow. Its mild, sweet flavor makes it a favorite for culinary uses.
Peppermint (Mentha × piperita): Offers a strong, cooling taste and is ideal for teas and desserts. It grows well in containers.
Moroccan Mint (Mentha spicata var. crispa): Highly aromatic, with a bright, fresh flavor perfect for teas. Well-suited to pots.
Apple Mint (Mentha suaveolens): Features soft, fuzzy leaves and a fruity aroma. It’s vigorous but manageable in containers.
Pineapple Mint (Mentha suaveolens ‘Variegata’): A variegated form of apple mint with a light, fruity scent. Attractive and easy to grow in pots.
Chocolate Mint (Mentha × piperita f. citrata ‘Chocolate’): Known for its chocolatey aroma, it’s excellent for desserts and drinks. Thrives in containers.
Orange Mint (Mentha piperita var. citrata): Offers a citrusy, fruity flavor and grows well in sunny spots on balconies or patios.
Lemon Mint (various hybrids, e.g., ‘Hillary’s Sweet Lemon’): Provides a lemon-mint flavor combination, great for beverages and salads. Suitable for pots.
Mojito Mint (Mentha nemorosa): Specifically bred for cocktails, it’s aromatic and easy to grow in containers.
Buying Mint
When buying mint at the grocery store you generally find it sold as either a loose bunch like parsley or in a small plastic box. Look for vibrant green leaves without black spots or wilting. If you’re buying it in the box be sure to open it and and take a good look inside. You’ll want to avoid bunches with woody stems unless you're infusing or steeping.
Storing Mint
When you buy bunches of mint you’ll want to wrap it loosely in a damp paper towel and store it in a plastic bag in the fridge where it will last for for up to 5 days. Alternatively, trim the stems and place the bunch in a glass of water like a bouquet (cover loosely with a plastic bag).
For longer term storage, you can freeze chopped mint in olive oil or water in ice cube trays for later use. Adding a fresh flower to the mint ice cubes makes a beautiful addition to your beverage.
Culinarily Speaking
Mint is a highly versatile herb in cooking, valued for its fresh, cooling flavor and aromatic qualities. It is commonly used both as a main ingredient and as a finishing touch in a wide variety of dishes.
In savory cooking, mint pairs especially well with summer vegetables like tomatoes, cucumbers, eggplant, squash, and peppers, and is frequently combined with other herbs such as parsley, cilantro, basil, and dill. It also complements citrus flavors like lemon and lime, as well as spices such as cumin, sumac, ginger, garlic, and curry powders.
Mint is a classic addition to Middle Eastern and Mediterranean salads, including tabbouleh, Fattoush, and tomato-cucumber salads, where it provides a bright, refreshing note. It is often used in dips and sauces, such as yogurt-based raita or tzatziki, and is essential in many chutneys and relishes. Mint works beautifully with dairy products like feta cheese and is a traditional accompaniment to lamb, whether as a sauce or as a flavoring in marinades. It can also be incorporated into seafood dishes, grilled meats, and vegetable stews.
In desserts and beverages, mint is a staple in classics like mint chocolate chip ice cream, mint juleps, mojitos, and iced teas. Fresh mint leaves can be muddled into drinks, blended into smoothies, or infused into syrups for cocktails and lemonades. Mint pesto is another creative use, adding a fresh twist to pasta, grilled chicken, or roasted vegetables.
Key Health Benefits
Digestive and Gastroprotective Health One of the most notable benefits of mint is its positive impact on digestive health. It can help alleviate symptoms of Irritable Bowel Syndrome (IBS), such as pain, bloating, diarrhea, and gas, while soothing digestive issues and upset stomachs. Mint relaxes the muscles of the gastrointestinal tract, which improves digestion.
Respiratory Health Additionally, mint offers significant benefits for respiratory health by improving nasal breathing and helping to decongest sinuses due to its menthol content. This makes it effective for clearing airways and improving breathing, particularly during colds.
Cognitive and Neurological Research has also shown that mint can enhance brain function in various ways. It improves learning and memory impairments, enhances cognitive performance, particularly in older adults with age-associated memory issues, and increases alertness and mental clarity by stimulating the hippocampus, which is crucial for memory and learning.
Skin and Mouth Furthermore, mint contributes to both skin and oral health; it helps treat acne due to its antibacterial and anti-inflammatory properties, controls oil production on the skin, and provides natural antimicrobial effects that support oral hygiene by stimulating saliva production, which helps freshen breath.
Fascinating Mint Facts
Natural pest deterrent: Mint repels ants, mosquitoes, and aphids. Plant it near entryways or vegetable gardens for protection.
Used as currency: Mint leaves were used as currency in some ancient marketplaces.
Toothpaste’s best friend: Menthol and peppermint oil are standard in modern oral hygiene products.
Cultural staple: Moroccan mint tea is a daily ritual and a symbol of hospitality.
Fast-growing and regenerative: You can grow a new mint plant from a single cutting in just a week or two.
Cautionary Notes
While mint offers numerous health benefits, there are important considerations to keep in mind. It may cause heartburn or upset stomach in some individuals, and allergic reactions can occur in sensitive individuals. People with gastroesophageal reflux disease (GERD) should use caution, as mint can relax the lower esophageal sphincter. Pregnant and breastfeeding women should consult healthcare providers before using mint medicinally, and those with known allergies to mint should avoid it. Mint is generally safe to consume in typical food amounts, but it’s wise to follow dosage instructions when using it as a supplement and to dilute essential oils before topical application.
Let’s get cooking!
These juicy tropical fruits add flavor and nutrition to any meal. From sweet treats like mango mousse and sorbet to tangy salsas and salads, cooking with mangoes offers endless options. Their natural sweetness goes well with spices, making them ideal for marinades and sauces for meats and seafood.
Enjoy a taste of sunshine in every bite and let mangoes inspire your next cooking adventure! Try some of our other mango forward recipes: Mango Ice Cream, Carrot, Mango & Sundried Cranberry Baked Oatmeal, Caribbean Spinach Salad with Jerk Shrimp & Hot Bacon Dressing, and Broccoli, Bean, and Mango Salad.
Mango Quinoa Tabbouleh
Mango Quinoa Tabbouleh is a vibrant, refreshing twist on the classic Middle Eastern herb salad, blending the nutty, protein-rich texture of quinoa with the sweet juiciness of ripe mango. This salad bursts with color and flavor thanks to a medley of finely chopped fresh parsley, mint, green onions, cucumber, and tomatoes, all tossed together with cubes of golden mango. The quinoa serves as a gluten-free alternative to traditional bulgur, absorbing the zesty lemon and olive oil dressing that ties the dish together. Mint adds a cooling, aromatic note that balances the sweetness of the mango and the earthiness of the herbs, making every bite lively and satisfying.
Perfect as a light lunch, a side for grilled meats, or a wholesome potluck dish, mango quinoa tabbouleh is as nutritious as it is delicious—packed with fiber, vitamins, and plant-based protein. Its crisp, herbaceous flavors and juicy mango make it especially appealing during warm weather, and it keeps well in the fridge, making it ideal for meal prep or entertaining.
Mango Quinoa Tabbouleh
Ingredients
- 3 cups cooked quinoa
- 1 large ripe mango, peeled and diced
- 1 cup cooked chickpeas (canned, drained and rinsed)
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- ½ cup fresh parsley, finely chopped
- ½ cup fresh mint, finely chopped
- 4 green onions (scallions), thinly sliced
- 4 oz (about ½ cup) feta cheese, crumbled
- Juice of 2 large lemons (about 1/3 cup)
- zest of 1 lemon
- ¼ cup extra virgin olive oil
- Salt and freshly ground black pepper, to taste
- Optional: ½ teaspoon ground cumin or sumac for extra flavor
Instructions
- Dice the mango, red bell pepper, cucumber, and slice the cherry tomatoes and green onions. Chop the parsley and mint finely.
- Make the dressing: In a small bowl, whisk together the lemon juice, olive oil, salt, pepper, and optional cumin or sumac.
- Assemble the salad in a large bowl, combine the cooked quinoa, chickpeas, mango, red bell pepper, cherry tomatoes, cucumber, parsley, mint, and green onions. Pour the dressing over the salad and toss gently to combine.
- Sprinkle the crumbled feta cheese on top and gently fold it in or leave it as a topping.
- Taste and adjust seasoning if necessary. Serve immediately or chill for 30 minutes to allow flavors to meld.
Notes
- This salad pairs wonderfully with grilled meats, seafood, or as a hearty vegetarian main dish.
Jerk Pork Kabobs with Mango Mint Chutney
Jerk Pork Kabobs with Mango Mint Chutney is a showstopping dish that brings together the bold, aromatic flavors of the Caribbean with a fresh, tropical twist. The pork tenderloin is marinated in a vibrant jerk seasoning—a blend of allspice, thyme, garlic, ginger, Scotch bonnet or habanero peppers, and warming spices like cinnamon and nutmeg—infusing the meat with layers of heat, smokiness, and complexity. After marinating, the pork is grilled until juicy and lightly charred, creating a succulent, flavorful centerpiece.
What sets this dish apart is the pairing with a homemade mango mint chutney. Ripe mangoes are simmered with red onion, bell pepper, ginger, vinegar, and a touch of honey, then finished with a generous handful of fresh mint and a squeeze of lime. The result is a chutney that is sweet, tangy, and herbaceous, perfectly balancing the spice and richness of the jerk pork. Each bite delivers a harmonious contrast: the fiery, aromatic pork against the cooling, fruity freshness of the chutney.
This recipe is ideal for summer cookouts, special gatherings, or whenever you crave a taste of the islands. It’s a celebration of bold flavors and fresh ingredients, offering a memorable and satisfying meal that is both exciting and approachable.
Jerk Pork Kabobs with Mango Mint Chutney
Ingredients
- For the Jerk Pork Kabobs:
- 2 pounds pork tenderloin (about 2 tenderloins)
- 2–3 tablespoons jerk seasoning (store-bought or homemade, see below)
- 2 tablespoons avocado oil
- Juice of 1 lime
- 1 tablespoon soy sauce (optional, for extra depth)
- 1/4 fresh pineapple, peeled and cut into 2 inch chunks
- 1 red pepper, seeded and cut into large pieces
- 1/2 small red onion, peeled and cut into quarters
- For the Mango Mint Chutney:
- 2 ripe mangoes, peeled and diced
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped red bell pepper
- 1 small jalapeño, seeded and minced (optional, for heat)
- 2 tablespoons white vinegar
- 1 tablespoon grated fresh ginger
- 1 tablespoon raw honey or pure maple syrup
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground cloves
- 1/4 teaspoon salt
- 1/4 cup fresh mint leaves, finely chopped
- Juice of 1 lime
Instructions
- Trim and cut the pork tenderloins into 2 inch pieces. In a small bowl, mix the jerk seasoning, avocado oil, lime juice, and soy sauce (if using) to form a paste. Add the pork pieces and rub this mixture all over, ensuring even coverage. Place the pork in a resealable bag or covered dish and marinate in the refrigerator for at least 2 hours, or overnight for maximum flavor.
- In a medium saucepan over medium heat, combine the mango, red onion, red bell pepper, jalapeño, vinegar, ginger, honey, turmeric, cloves, and salt. Cook, stirring occasionally, until the mixture softens and thickens slightly, about 8–10 minutes. Remove from heat and stir in the chopped mint and lime juice. Let cool to room temperature.
- Preheat your grill to medium-high heat. Prepare pork skewers by carefully threading the meat, pineapple, red pepper, and red onion pieces onto the skewer.
- Grill the pork kabobs, turning occasionally, until browned on all sides, about 8 minutes total. Move to indirect heat or reduce the grill to medium, cover, and continue cooking until the internal temperature reaches 145°F (63°C), about 5–8 minutes more.
- Serve the jerk pork kabobs by sliding the meat and veggies off of the skewers and topping with generous spoonfuls of the mango mint chutney.
Notes
- If you're using wooden skewers, be sure to soak them in water for at least 30 minutes before using. This helps them avoid burning up when grilling.
- Pairs nicely with basmati or jasmine rice pilaf.
- The meat, veggies, and fruit should be cut into approximately the same size pieces so they grill evenly.
- Investing in metal skewers eliminates the soaking and they last for years.
There you have it!
Stay sweet, stay juicy, and may your days be sunny and your mangoes perfectly ripe—see you in the next delicious post!