7 Delicious Vegan Mango Recipes For Your Kids In 2024

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7 Delicious Vegan Mango Recipes For Your Kids

Mangoes are one of the world's most popular fruits. They provide a splash of colour and flavour to any dish. They're sweet, juicy, and delicious. This ancient stone fruit is found in South and Southeast Asia.

Mangoes are also nutritious. They're high in vitamins C and A, as well as fibre. Studies have shown they aid with diabetes, excessive cholesterol, cancer prevention, and the immune system. Mangoes are a versatile fruit that may be utilized in various recipes.

Mangos are usually sweet, although their flavours can range from soft and pulpy to stiff and fibrous. They can be eaten raw or cooked, added to salads or drinks, and seasoned with sweet or savoury flavours.

See New, Fun, and Delicious Ways to Eat Mangoes for more information on mango selection, storage, and preparation. Now, I’ll share 7 Delicious Vegan Mango Recipes For Your Kids.

Health Benefits Of Mango

1. Prevent Cancer

According to a 2017 review, mangiferin, a bioactive chemical found in mangos, has been discovered to protect against various human cancer types, including lung, colon, breast, and brain tumours.

According to the Skin Cancer Foundation, a diet high in beta-carotene can also help prevent skin cancer. Mangoes and other orange fruits and vegetables contain beta-carotene, which the body converts to vitamin A.

2. Help To Prevent Diabetes

Compared to other fresh fruits, fresh mangoes have a high natural sugar content, about 22 grams per cup (165 grams).

You might believe that this is concerning for persons who have metabolic diseases such as diabetes or trying to reduce their sugar intake.

However, there is no evidence that eating fresh mango causes diabetes or harms people who already have it. Many studies have even connected a larger intake of fresh fruit to a lower overall risk of diabetes.

There hasn't been much research on the association between fresh mango and diabetes. However, one study found that adding 10 grams of freeze-dried mango to one's daily diet for 12 weeks resulted in considerable blood sugar reductions.

Another recent study found that eating fruits and vegetables high in vitamin C and carotenoids may help to avoid diabetes.

Mango is vital in these nutrients, suggesting that it may have similar health advantages, though further research is needed.

However, because mangoes are abundant in natural sugars, they can trigger a blood sugar surge if consumed in large quantities.

As a result, it may still be preferable to eat mango in moderation, which means no more than 1 cup (165 grams) at a time. Combining it with other high-fibre, high-protein foods may also help reduce blood sugar increases.

3. Improve Heart Health

Mango is high in nutrients that promote heart health.

For example, it contains magnesium and potassium, which help maintain healthy blood flow. These nutrients also relax blood vessels, resulting in decreased blood pressure.

Mangiferin is a powerful antioxidant found in mangos. It benefits heart health. In animal experiments, it has been shown to protect cardiac cells against inflammation, oxidative stress, and cell death. It may also aid in reducing cholesterol, triglycerides, and free fatty acids in the blood.

While these findings are encouraging, no human study has been conducted on mangiferin and heart health. As a result, more research is required.

4. Improve Eye Health

Mangoes are high in nutrients that improve eye health. Two essential minerals in them are the antioxidants lutein and zeaxanthin.

These are concentrated in your eye's retina, which turns light into signals so your brain can understand what you're seeing. These nutrients are mainly concentrated in the macula in the retina's center.

Lutein and zeaxanthin operate as natural sunblocks in the retina, absorbing excess light. They also appear to shield your eyes from dangerous blue light.

Mangoes are also high in vitamin A, which benefits eye health.

5. Improves Memory And Concentration

If you have trouble concentrating and remembering things, eat a lot of mangoes. They can assist you in improving your concentration as well as your memory.

6. Skin Rejuvenation

Mangoes are high in skin-friendly vitamins C and A, which are critical for skin health and regeneration. Mangoes are also proven to exfoliate and remove clogged pores when consumed in moderation.

“Mangoes are abundant with skin healing nutrients; for example, the fiber in mangoes cleanses your gut that is overburdened with toxic chemicals,” says Macrobiotic dietitian and Health Practitioner Shilpa Arora, ND.

7 Delicious Vegan Mango Recipes

1. Vegan Mango Curry Tofu Recipe

In India, mangoes are plentiful and always juicy and sweet. Mangoes can be sour in the United States. I prefer mango pulp or puree in canned or bottled form for sweets or curries like this one. You can use a ripe mango, but be sure to purée it thoroughly before using it.

This is a simple recipe, but the sweet and spicy sauce it produces is incredibly appealing. It's also simple to make it soy-free. For variety, use chickpeas, tempeh, or vegetables.

Prep time: 30 minutes | Cook time: 45 minutes | Total time: 1¼ hours | Servings: 4

Ingredients For The Tofu

Firm tofu: 14 oz
Safflower or other neutral oil: 2 teaspoons
Cayenne: ¼ teaspoon
Ground cinnamon: ¼ teaspoon
Garam Masala: ½ teaspoon
Sea salt: ¼ teaspoon or to taste

Ingredients For The Curry

Red onion: ¾ cup, chopped
Ginger: 1-inch knob
Garlic: 3 cloves
Water: 2 tablespoons
Safflower or another neutral oil: 1 teaspoon
Cumin seeds: ¼ teaspoon
Bay leaves: 2
Canned or culinary coconut milk: ¼ cups
Ripe mango pulp or puree unsweetened or lightly sweetened canned: ¾ cup
Sea salt: ½ teaspoon or to taste
Apple cider vinegar: 2 teaspoons
Black pepper: 1 dash
Garam Masala: ¼ teaspoon for garnish
Cilantro: 2 tablespoons, chopped for garnish

Method

Make ½-inch slices from the tofu slab. Place them on a cleaned kitchen towel. Cover the dish with another kitchen towel. Allow a 10-pound (approximate) weight to rest on top for 10 minutes. Alternatively, pressed tofu can be used. Tofu slices should be cut into ½-inch cubes.
In a large skillet, heat the oil over medium heat. When the oil is hot, tilt the skillet to ensure that the oil is uniformly coated. Cook, tossing periodically, until the tofu is gently browned on some sides, about 4 minutes. Mix in the cayenne, cinnamon, garam masala, and salt until thoroughly combined. Cook for another 2 minutes before removing from the heat. Combine the onion, ginger, and garlic in a blender with 2 tablespoons of water and blend until smooth.
In a large skillet, heat the oil over medium heat. Add the cumin seeds, bay leaves, and cloves to the heated oil. 1 minute of cooking Cook until the onion combination is dry and no longer smells raw, then add the pureed onion. 13 to 15 minutes, occasionally stirring to avoid sticking. Mix in the coconut milk, mango pulp, salt, and vinegar until thoroughly combined. Combine the tofu and all the spices from the sauce skillet in the sauce skillet. Add a pinch of black pepper to taste.
Five minutes after mixing, cover and heat until the sauce comes to a boil. Reduce the heat to low and cook, uncovered, for 15 minutes or until the sauce thickens and reaches the desired consistency. Adjust the salt and pepper to taste.
If the mango pulp is not sweet, add ½ teaspoon or more sugar. Serve hot, garnished with cilantro and a sprinkle of garam masala.

2. Vegan Mango Salad Recipe

Vegan mango salad is a light, delicious summer salad with a light oil-free lime peanut dressing. Summer has never tasted better.

Prep time: 15 minutes | Cook time: 0 minutes | Total time: 15 minutes | Servings: 5

Ingredients For The Mango Salad

Kale: 8 cups, stem and veins removed
Mangos: 2, cut into bite-sized pieces
English cucumber: 1, deseeded and julienned
Roma tomatoes: 2, cut into bite-sized pieces
Red onion: 1 small, cut into slivers
Fresh cilantro: ½ cup, chopped

Ingredients For The Oil-Free Lime Peanut Dressing

Peanuts: ¼ cup
Rice vinegar: 1 tablespoon
Soy sauce or Tamari: 1 tablespoon
Fresh ginger: 1 teaspoon, minced
Garlic: 1 clove
Red chilli flakes: ¼ teaspoon
Water: ¼ cup
Limes: 2, juiced and zested

Method

In the bottom of a big bowl, place kale. Prepare the veggies for the salad.
Combine all of the ingredients in a kale bowl or in a high-powered blender.
Blend until completely smooth. Pour the dressing over the salad and toss to combine.
Cover the salad with plastic wrap until ready to serve. Remove the mango salad from the fridge and toss once more. If desired, serve with peanuts on top.
Or you can leave the nuts out of the recipe. Toss and blend

3. Vegan Mango Tart Recipe

This gluten-free, Paleo-friendly, refined sugar-free, vegan mango tart uses fresh, ripe mangos and coconut cream to produce a fabulous dessert!

Prep time: 40 minutes | Cook time: 15 minutes | Total time: 55 minutes | Servings: 8

Ingredients For The Crust

Unsweetened coconut: ⅓ cup, shredded
Blanched almond flour: ½ cup
Coconut oil: 2 tablespoons, melted
Maple syrup: 2 tablespoons
Sea salt: ¼ tsp

Ingredients For The Filling

Full-fat coconut milk or coconut cream: 13.5 oz can
Maple syrup: 1–3 tablespoons
Vanilla extract: 1 teaspoon
Ripe mangos: 2

Method

Preheat the oven to 350°F (177°C). In a food processor, pulse the almond flour, salt, and shredded coconut until finely ground.
Melt the coconut oil and maple syrup together, then stir them into the almond flour and coconut mixture. Using a food processor, pulverize until coarse crumbs form (the dough should clump together when squeezed with fingers).
Place the dough in an oiled 9-inch tart pan with a detachable bottom. Use a measuring cup or your fingertips to press the dough evenly in the bottom and up the sides of the pan.
Bake for 12-16 minutes in the center of the oven until brown and firm.
The coconut cream in the bottom of the can – the thick, white, creamy component – will be left. Scoop it out and place it in another large bowl. Whip the coconut cream with a hand mixer or a whisk until light and frothy. Whip in the maple syrup and vanilla extract until well blended. Refrigerate until you're ready to assemble the tart.
Using a vegetable peeler or a knife, peel the mangos. With your fingertips, hold the mango upright on the counter. Place your knife on one side of the central stem and cut straight down, as close to the seed as possible. Slice off the other “cheek” of the mango. There will be two large mango slices and a flat mango.
Cut the mango cheeks into very thin strips lengthwise. Take the whipped coconut cream out of the refrigerator. Spread it out in an equal layer over the cooled crust.
Place the mango slices along the perimeter of the tart, starting with the longest strips. Work your way in, slightly overlapping the rows as you go. When you reach the center, roll one mango slice into a curl and insert it in the center of the tart. Refrigerate until ready to serve, and enjoy!

4. Vegan Mango Sticky Rice Recipe

This vegan mango sticky rice dish has sweet, creamy coconut milk sticky rice and juicy mangoes. This is ideal for a hot, leisurely summer day.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 2

Ingredients

Ripe mangoes: 2
Sweet sticky rice: 1 cup
Whole-fat coconut milk: 200 grams
Sugar: ⅓ cup
Sea salt: ¼ teaspoon
Cornstarch: ½ tablespoon

Method

Combine all ingredients in a large mixing bowl to make the sticky rice. Rice should be soaked in water for at least 6 hours, ideally overnight. Before cooking, drain the rice and set it aside for 30 minutes. Spread rice in a bamboo steamer lined with parchment paper and steam for 30 minutes or until the grains are transparent and soft. Set aside the sticky rice from the bamboo steamer.
Mangoes should be prepared ahead of time. Mangos should be peeled and sliced into bite-sized chunks or thin slices.
Combine all ingredients in a mixing bowl to make the Sweet Coconut Sauce. In a medium-sized saucepan, combine the coconut milk, sugar, and salt. Bring to a boil, then pour half of it into the finished sticky rice.
Bring the Sweet Coconut Sauce to a close. In a mixing bowl, combine ½ tablespoons cornstarch and 1 tablespoon water to form a slurry.
Stir in the slurry to the remaining coconut sauce until it thickens (you may need to bring it to a boil again). Assemble the rice and sliced mangoes on the platter, then pour the prepared sauce. Serve immediately, garnished with additional toppings. The vegan mango recipe is very healthy for kids.

5. Vegan Mango Curd Recipe

Vegan mango curd is a delicious, creamy and eggless mango curd that is quick and easy to make and a great way to use up leftover mangoes. In about ten minutes, you'll be ready to eat!

Prep Time: 5 mins | Cook Time: 5 mins | Servings: 1 jar

Ingredients

Diced ripe fresh mango: 300 g
Full fat tinned coconut milk: 240 ml
Caster (superfine) sugar: 100 g
Corn flour (cornstarch): 20 g
Juice of limes: 1½
Pinch salt
Coconut oil: 30 g

Method

In a blender, combine the chopped mango, coconut milk, sugar, cornflour, lime juice, and salt and blend until smooth. If you don't have a high-powered blender, strain the mixture through a fine-mesh screen to eliminate stringy parts.
Place the mixture in a non-reactive saucepan (stainless steel, not aluminum or copper) and heat low. As it comes to a boil and thickens, keeps stirring continuously. Allow it to boil for no more than one minute.
Remove the pan from the heat and mix the coconut oil until smooth and melted.
Allow it to cool somewhat before pouring into a big jar. Refrigerate the jar overnight to allow the curd to cool and set. I love the vegan mango recipe.

6. Vegan Bok Choy Stir Fry With Mango Recipe

This vegan bok choy stir fry with mango is created with fresh mango, protein-packed edamame, and a basic stir fry sauce, and it's super easy to make. Serve this nutritious supper alone or with brown rice.

Prep time: 5 minutes | Cook time: 20 minutes | Total time: 25 minutes | Servings: 2

Ingredients

Extra virgin olive oil: 2 tablespoons
Baby bok choy: 4 to 5 heads
Mango: peeled and diced: 1
Bell pepper, diced: 1
Cooked edamame: 1 cup

Ingredients For The Sauce

Reduced sodium soy sauce: 3 tablespoons
Maple syrup: 2 tablespoons
Rice vinegar: 2 tablespoons
Garlic, minced: 3 cloves

Method

Whisk together the sauce ingredients in a small bowl. Save for a later date.
In a large skillet, heat the olive oil over medium-high heat. Combine the bok choy, mango, and pepper in a bowl. Cook for 7 to 8 minutes, or until the greens are wilted and the pepper is cooked, stirring periodically.
Combine the edamame and sauce in a mixing bowl—Cook for a few more minutes or until the dish is thoroughly warmed.
Serve heated over brown rice or quinoa on its own. Enjoy!

7. Vegan Mango Cake Recipe

Vegan mango cake with a delicious cream cheese icing that is fluffy and golden. This simple Summer treat only requires a few pantry staples.

This delectable cake may be made in only one bowl! The softness and tenderness of this eggless mango cake are incredible.

It's jam-packed with fresh mangoes to give you the most taste! This cake contains no store-bought egg replacers and is made entirely with kitchen ingredients.

Prep Time: 35 mins | Cook Time: 25 mins | Servings: 16 people

Ingredients For The Cake

All-purpose plain flour: 3 cups
Granulated sugar: 1 cup
Baking powder: 3 teaspoons
Baking soda: 1 teaspoon
Pinch of any good: quality salt

Ingredients For The Cream Cheese Frosting + Decorations

Powdered sugar/icing sugar: 3 cups
Vegan cream cheese, chilled: ½ cup
Vegan block butter, chilled: ½ cup
Corn starch / corn flour: 3 tablespoons
Melted vegetable shortening: 3 tablespoons
Mangoes, sliced or diced: 1-2

Method For The Cake

Preheat the oven to 180 degrees Celsius. 2 x 20cm (8-inch) round cake tins, lined.
In a large mixing basin, combine all dry ingredients and stir until no lumps remain. Mix in all wet ingredients until there are no more flour pockets in the bowl.
Pour the batter into the 2 cake tins. Bake for 25-30 minutes in a preheated oven. When a skewer put in the center comes out clean, the mango cakes are ready. Allow 10 minutes for the cakes to cool in the pan before transferring to a wire rack to cool completely.

Method For The Frosting

Add the powdered sugar, vegan cream cheese, butter, and corn starch to a medium-size bowl to make the cream cheese frosting. Blend until smooth and blended.
If you're using coconut oil or vegetable shortening, slowly add the liquid into the bowl while mixing the frosting.
For a firmer frosting, use extra powdered sugar and/or coconut oil. Although cream cheese frosting is usually rather soft, it can be thickened and stabilized by adding more sugar.
Chill the frosting until you're ready to use it.

Method For The Filling

Slice the dome off one of the cakes when it has completely cooled to assemble the cake. Place the cake on a dish for serving.
If your buttercream has been cooled, stir it a few times to ensure smooth and silky. One should be spread or piped.
Spread or pipe the remaining icing over the top and decorate with the remaining mangoes.
Refrigerate until ready to serve in an airtight container. At 20°C a day, the cake will remain at room temperature for at least 1 hour if the cream cheese icing contains coconut oil. It will last a little longer if you use veggie shortening. If the weather is hot, I recommend chilling the cake and allowing it to return to room temperature for only 30 minutes before serving.

Conclusion

With these vibrant vegan mango recipes, snack time becomes a fun and nutritious experience for your kids. Each recipe offers a burst of tropical flavour while keeping things plant-based and wholesome.

Give these a try to bring a touch of sweetness and health to your kids' meals, fostering a love for fresh, vegan treats they’ll enjoy again and again.

Do you want to learn how to grow your Mango Tree? You can find out in my article about Easy Ways To Grow Mango Trees In Containers.

I trust you enjoyed this article about 7 Delicious Vegan Mango Recipes for Your Kids. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

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