7 Delicious Vegan Mango Recipes For Your Kids
Mangoes are one of the world's most popular fruits. Mango provides a splash of colour and flavour to any dish. It's sweet, juicy, and delicious. South and Southeast Asia are the home of this ancient stone fruit.
Mangoes are also nutritious. They're high in vitamins C and A, as well as fiber. Studies have shown that they aid with diabetes, excessive cholesterol, cancer prevention, and immune system boosting. Mangoes are versatile fruit that may be utilized in various recipes.
They're usually sweet, although their flavours can range from soft and pulpy to stiff and fibrous. Mangos 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
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 a 2017 review.
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.
Help To Prevent Diabetes
Compared to other fresh fruits, fresh mango has a high natural sugar content, with 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, no evidence eating fresh mango causes diabetes or harms persons 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 strong in these nutrients, suggesting that it may have similar health advantages, though further research is needed.
However, because mango is abundant in natural sugars, it 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.
Improve Heart Health
Mango is high in nutrients that promote heart health.
For example, it contains magnesium and potassium, which help maintain a healthy blood flow. These nutrients aid in the relaxation of blood vessels, resulting in decreased blood pressure.
Mangiferin, a powerful antioxidant found in mangos, looks beneficial to heart health. Mangiferin has been shown to protect cardiac cells against inflammation, oxidative stress, and cell death in animal experiments.
It may also aid in the reduction of cholesterol, triglycerides, and free fatty acids in the blood.
While these findings are encouraging, there is no human study on mangiferin and heart health. As a result, more research is required.
Improve Eye Health
Mango is high in nutrients that improve eye health. The antioxidants lutein and zeaxanthin are two important minerals found in them.
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 particularly concentrated in the macula, which is located in the center of the retina.
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, beneficial to eye health.
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.
Mangoes are high in skin-friendly vitamins C and A, which are both 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. Mango Curry Tofu
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. If you want, 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 that results is incredibly appealing. It's simple to make it soy-free. Use chickpeas, tempeh, or vegetables for variety.
Prep Time: 30 mins | Cook Time: 45 mins | Servings: 4
Ingredients For The Tofu
- Firm tofu: 14 ounces
- Safflower or other neutral oil: 2 teaspoons
- Cayenne: ¼ teaspoon
- Ground cinnamon: ¼ teaspoon
- Garam Masala: ½ teaspoon
- Salt: ¼ teaspoon
Ingredients For The Curry
- Chopped red onion: ¾ cup
- Knob of ginger: 1-inch
- 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
- Salt: ½ teaspoon
- Apple cider vinegar: 2 teaspoons
- Generous dash of black pepper
- Garam Masala for garnish: ¼ teaspoon
- Chopped cilantro for garnish: 2 tablespoons
- Make ½-inch slices from the tofu slab. Place them on a kitchen towel that has been cleaned. Using another kitchen towel, cover the dish. 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. In the sauce skillet, combine the tofu and all the spices from the tofu skillet. Add a pinch of black pepper to taste.
- Five minutes after mixing, cover and heat until the sauce come 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 was not sweet, add ½ teaspoon or more sugar. Serve hot, garnished with cilantro and a sprinkle of garam masala.
2. Mango Salad
Mango salad is a light, delicious summer salad with a light oil-free lime peanut dressing. Summer has never tasted better.
Prep Time: 15 mins | Cook Time: 0 mins | Servings: 5
Ingredients For The Mango Salad
- Kale, stem and veins removed: 8 cups
- Mangos, cut into bite-sized pieces: 2
- English cucumber, deseeded and julienned: 1
- Roma tomatoes, cut into bite-sized pieces: 2
- Small red onion, cut into slivers: 1
- Fresh cilantro, chopped: ½ cup
Ingredients For The Oil-Free Lime Peanut Dressing
- Peanuts: ¼ cup
- Rice vinegar: 1 tablespoon
- Soy sauce or Tamari: 1 tablespoon
- Fresh ginger, minced: 1 teaspoon
- Clove garlic: 1
- Red chilli flakes: ¼ teaspoon
- Water: ¼ cup
- Limes juiced and zested: 2
- In the bottom of a big bowl, place kale. Prepare the veggies for the salad.
- In a kale bowl, combine all of the ingredients. In a high-powered blender, combine all of the ingredients.
- Blend until completely smooth. Pour the dressing over the salad and toss to combine.
- Cover the salad with plastic wrap until ready to serve. Take the mango salad out of the fridge. Toss once more. If desired, serve with peanuts on top.
- Or you can leave the nuts out of the recipe. Toss and blend
3. Mango Tart
This gluten-free, Paleo-friendly, refined sugar-free, and vegan Mango Tart uses fresh, ripe mangos and coconut cream to produce a fabulous dessert!
Prep Time: 40 mins | Cook Time: 15 mins | Servings: 8
Ingredients For The Crust
- Unsweetened shredded coconut: ⅓ cup
- Blanched almond flour: ½ cup
- Coconut oil (melted): 2 tablespoons
- Maple syrup: 2 tablespoons
- Salt: ¼ tsp
Ingredients For The Filling
- Can full fat coconut milk or coconut cream: 13.5 oz.
- Maple syrup: 1–3 tablespoons
- Vanilla extract: 1 teaspoon
- Ripe mangos: 2
- Preheat the oven to 350 degrees Fahrenheit. Pulse almond flour, salt, and shredded coconut in a food processor until finely ground. Melt the coconut oil and maple syrup together, then stir it into the almond flour and coconut mixture. Using a food processor, pulverize until coarse crumbs form (dough should clump together when squeezed with fingers).
- Place the dough in a 9-inch tart pan with a detachable bottom that has been oiled. Press dough evenly in the bottom and up the sides of the pan with a measuring cup or your fingertips.
- 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. Over the cooled crust, spread it out in an equal layer.
- 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. Roll one mango slice into a curl and insert it in the center of the tart when you reach the center. Refrigerate until ready to serve, and enjoy!
4. Mango Sticky Rice
Sweet, creamy coconut milk is paired with sticky rice and juicy mangoes. This is ideal for a hot, leisurely summer day.
Prep Time: 10 mins | Cook Time: 30 mins | Servings: 2
- Ripe mangoes: 2
- Sweet sticky rice: 1 cup
- Whole fat coconut milk: 200 grams
- Sugar: ⅓ cup
- Salt: ¼ teaspoon
- Cornstarch: ½ tablespoon
- To make the sticky rice, combine all ingredients in a large mixing bowl. Rice should be soaked in water for at least 6 hours, ideally overnight. Before cooking, drain the rice and let 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.
- To make the Sweet Coconut Sauce, combine all ingredients in a mixing bowl. Combine the coconut milk, sugar, and salt in a medium-sized saucepan. Bring to a boil, then pour half of it into the sticky rice that has been finished.
- Bring the Sweet Coconut Sauce to a close. Combine ½ tablespoon cornstarch and 1 tablespoon water in a mixing bowl to form a slurry.
- Stir in the slurry to the remaining coconut sauce until it thickens (may need to bring to a boil again). Assemble the rice and sliced mangoes on the platter, then pour the prepared sauce over them. Serve immediately, garnished with additional toppings. The vegan mango recipe is very healthy for kids.
5. Mango Curd
Vegan mango curd is a delicious, creamy 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
- 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
- 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. Bok Choy Stir Fry With Mango
This vegan bok choy stir fry 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 mins | Cook Time: 20 mins | Servings: 2
- 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
- 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
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.
I hope your kids will love all vegan mango recipes; let us know which one your kids liked most.
Do you want to learn how to grow your own 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 the 7 Delicious Vegan Mango Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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