This refreshing and flavour-packed salad is exactly what I crave when the sun’s out! It’s colourful, nourishing, and made with wholesome ingredients that support your health and digestion. The combination of sweet mango, juicy cherry tomatoes, and creamy avocado with the tangy lime and sweet chilli prawns is chef’s kiss.
It’s high in protein thanks to the prawns and black beans, making it a satisfying and energising lunch or light dinner. And because it’s packed with diverse plants, it’s also great for your gut health – a little win for your microbiome! I’ve been so inspired by the team at Bold Beans lately, and this recipe is a perfect example of how beans can be exciting, versatile, and seriously delicious.
This one-bowl salad is quick to put together, requires no special equipment, and is perfect for warm weather days or meal prep. If you’re after a fresh, high-protein, gut-friendly salad that’s as vibrant as it is nourishing – this is for you.
Why This Salad Is Good For You
This salad is a powerhouse of both fibre and protein, making it a smart choice for a balanced meal. The black beans are a fantastic source of plant-based protein and fibre, which support digestion and help keep you full for longer. Prawns are naturally low in fat and high in lean protein, helping to support muscle repair and metabolism. Avocado provides heart-healthy monounsaturated fats, while mango and tomatoes add antioxidants like vitamin C and beta-carotene. Altogether, this bowl offers a variety of nutrients that nourish your body and support your gut, blood sugar balance, and energy levels throughout the day. It’s a simple recipe, but one that ticks all the right boxes nutritionally.
Tips
- Let the prawns cool before mixing: Mixing the prawns with sweet chilli sauce while warm can make them watery – wait until they’re cool for best results.
- Perfect mango ripeness: For that ideal sweet and juicy bite, make sure your mango is ripe but still holds its shape.
- Red onion trick: Soak the red onion slices in cold water for 10 minutes to reduce their sharpness while keeping the crunch.
- Make ahead: This salad stores well in the fridge for 1 day, just keep the avocado separate and add before serving to avoid browning.
- Add crunch: A sprinkle of toasted seeds or crushed tortilla chips on top just before serving adds great texture.
Swaps
Prawns: Use grilled chicken breast or tofu for a different protein source.
Black beans: Try kidney beans or butter beans – both work beautifully here.
Sweet chilli sauce: Swap with sriracha and a drizzle of honey for a homemade option.
Mango: Pineapple or papaya give a similar sweetness and tropical flavour.
Avocado: If you don’t have avocado, try diced cucumber for a refreshing crunch.
Storage
Fridge: Best eaten fresh, but can be stored in a sealed container for up to 1 day. If prepping ahead, keep the avocado and dressing separate until serving.
Freezer: Not suitable for freezing.
More High Protein Salads
Prawn Mango Salad
Ingredients
- 1 can black beans
- 1 avocado chopped
- 1 mango chopped
- Handful coriander
- ~200 g cherry tomatoes
- 1 red onion
- 225 g frozen prawns
- 1 tbsp sweet chilli sauce
- 1 tbsp oil salt to taste
- 1/2 lime, juice and zest
Instructions
- Cook the prawns in a pan and when ready set aside to cool down.
- Once prawns are cooled down add the sweet chilli sauce.
- In a bowl add all the rest of your ingredients a and mix.