Grilled Mango with Lime, Aleppo Pepper, and Honey

By Jessica Swartz June 12, 2023 30 mins read 102 Views

This easy recipe finishes grilled mango with the sweet heat of Aleppo peppers, lime juice, and honey. The fruit becomes even more sweet and vibrant when grilled, adding a subtle smoky taste. Serve as an unexpected side dish or a healthy, not-too sweet dessert at your next barbecue!

Photo credits: Andrea Gralow

I could go on and on about this grilled mango recipe. It's sweet, spicy, smoky... Grilled Watermelon is another recipe that I love. It's amazing how much flavor can be achieved with just a few minutes of grilling.

The mango is soft and velvety when it's charred, but still remains fresh and juicy. The toothpicks are a great way to serve the easy appetizer. If you're a chef, try mixing with fresh mango to make a Mediterranean-style salsa for grilled Salmon.

This versatile and simple technique has so many uses! Below you will find my favorite ways to use grilled mango.

Table of Contents

Grilled Mango Ingredients
Grill Mango
Mango Grilling Tips
How to serve Grilled Mango
Wow-Worthy Summer Fruit Recipes
Grilled Mango Recipe with Honey, Aleppo Pepper and Lime

Ingredients of Grilled Mango

The ingredient list can be made even shorter if desired. You only need mangos, olive oil, and salt. The lime, honey, and pepper give it that bold, big flavor. Grab the following ingredients to make this grilled mango recipe:

Mangos :Look out for mangos which are ripe, but not mushy. The best time to find the perfect mangos is late spring until the end of the summer.
Lime :The acidity of the lime brings out the sweetness of mango.
Kosher Salt: A sprinkle of salt enhances taste.
Aleppo Pepper:Adds mildly spicy kick to a sweet, spicy, tangy and savory experience. Our shop sells Aleppo Pepper. You can also substitute your favorite red pepper flakes for it.
Honey if you like:I like to drizzle a warm Greek honey over these mangos to make them extra decadent.
Olive Oil:You may use a neutral oil for your grill grates, but I prefer to use extra virgin olive oils to brush on the mangos to get the best flavor. The smooth, slightly peppery Spanish Hojiblanca oil is the one I use for this dish.

How to Grill Mango

Grilled Mango is an easy and unexpected side dish. You can make this recipe using an indoor griddle if you don't own an outdoor grill, or if the weather isn’t cooperating. To grill mango, follow these steps:

Prepare: Lightly oil your grill grates. The grill should be heated to medium.
Slice the Mango:Use the sharpest knife you can find to slice off the side closest to the seed. (Yes, the pits of mangoes are not seeds!) Cut the other side to create two pieces. Repeat the process with the other three mangoes. Discard the seeds.
Score mangos using a small knife.Cut the flesh of the mangos diagonally, without piercing its skin. Cut diagonally the other way to create a diamond-shaped pattern. Each mango's flesh should be lightly brushed with olive oil.
Grill: Arrange the mangos, flesh-side down, on the hot grill. Grill for 1-2 minutes until the mangos are charred. Squeeze the lime over the top as soon as you remove the pan from the heat. Add kosher sea salt and Aleppo Pepper (or your favorite red chili flakes) to season.
Finishing and serving: When the mangoes are cool enough for you to handle, gently peel the flesh from the skin. Serve warm, or drizzle with honey that has been warmed.

Grilling Mango

Grilling mangos adds a delicious depth of flavor and texture to this vibrant tropical fruit. Keep an eye on the mangos as they cook as they can quickly burn. Here are a few more tips on how to grill mandarins like a professional:

Select ripe, but firm mangos. Mangos that are not too soft will hold shape better when grilled.
Do not forget to oil. Mangos can stick, as you might imagine. This can be prevented by using a well-oiled grill with the fruit.
Pre-heat the grill. Your grill should be hot enough to sear the outside of meats like lamb and chicken without overcooking it. Wait until the grill is hot to add fruit. It will also prevent the fruit from sticking to your grill.
Keep the peel. Avoid puncturing the skin of the mango when scoring it. The peel helps the mango retain its shape even when heated up.

How To Serve Grilled Mango

Grilled Mango is a great accompaniment to grilled meats. The acidity of the mango cuts through the richness in the meat. All the flavors, including tart, sweet and savory, are combined to create a taste sensation.

As a sweet, I like to serve grilled mango with Greek yogurt drizzled over it and honey. This is a healthy treat that's not too sweet but still tastes delicious! You can use the grilled slices in so many ways:

As a garnish for cocktails. Create a cocktail garnish that your friends will want to eat. Skewer some pieces of grilled mango to top glasses of Rose Lemonade or Agua de Valencia.
Make a sweet-and-savory dessert. Serve it as is as a simple dessert. Serve the grilled pieces of mango with a dollop frozen yogurt or mascarpone.
Make mango salsa more complex by substituting grilled salmon for some fresh mango. This is a delicious combination of flavors and textures.
Add Shrimp Ceviche. We're talking about a big hit, a flavor and texture that is out of this world! This is a sure-fire winner.

Wow-Worthy Summer Fruit Recipes

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Grilled Salmon with Mango Salsa

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Grilled Mangos with Honey, Aleppo Pepper and Lime

Grilling mango brings out its sweetness, and gives it a subtle smoky flavor. Serve mango as a side with grilled meats or to add depth to any recipe calling for raw mandarin.

Course Appetizer, Dessert, Side Dish

Mediterranean Diet Friendly

Diet Vegan, Vegetarian

Prep Time: 5 Minutes

Cook Time 1 Minute

Total Time: 6 Minutes

Servings

Calories 129.5 Kcal

Author Suzy Kardsheh

Ingredients

Extra Virgin Olive Oil
4 ripe mangos
1 lime, halved
Kosher Salt
Red chili flakes or Aleppo pepper
Honey warmed, for drizzling

Instructions

Prepare: Oil the grates lightly and heat up the grill, or a large indoor pan with griddle to medium.
Slice the mango by placing it on its bottom. Slice off the side as close as you can to the seed. Yes, mangoes have pits and not seeds. Cut the mango in half. Repeat the process with the remaining mangoes, discarding the seeds.
Score the mangos. Using a small, sharp knife, score the flesh of the mangos in a diamond or grid pattern without cutting the skin. Brush the mangos lightly with olive oil.
Grill: Place the mangoes, flesh-side down, on the grill. Grill for 1-2 minutes until the mangos are charred. Squeeze the lime over the top and remove from heat. Add kosher sea salt and Aleppo Pepper (or your favorite red chili flakes ).).
Once the mangos have cooled, remove the flesh by gently pushing the skin. You can drizzle warm honey on top if you wish. Serve hot.

Notes

Choose mangos that are ripe, but not too soft. You want mangos to be ripe, but not too soft. They will hold better shape on the grill.
You want to quickly caramelize the mango and get it a nice char. It will retain some of the deliciously juiciness and texture.
Browse our store to find quality Mediterranean ingredients such as olive oil, honey, jams and spices.

Nutrition

Carbohydrates: 32.8g

The Mediterranean Dish published Grilled Mango With Lime, Aleppo Pepper and Honey first.

By: Suzy Karadsheh
Title: Grilled Mango with Lime, Aleppo Pepper, and Honey
Sourced From: www.themediterraneandish.com/grilled-mango-with-lime-aleppo-pepper-and-honey/
Published Date: Mon, 12 Jun 2023 12:43:24 +0000

Frequently Asked Questions

Can the Mediterranean Diet allow for vegetarians?

Yes, you can adapt the Mediterranean Diet to be vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

What foods are not allowed on a Mediterranean diet?

Certain food groups are not included in a Mediterranean diet. Some foods should be avoided in order to preserve the health benefits. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

Whole-grain bread and starches, such as white bread, sugary cereals, and other highly processed baked goods, are forbidden on a Mediterranean eating plan. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. These products are not as rich in vitamins and minerals than whole grain alternatives like quinoa, millet, or barley.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Processed lunchmeat products contain nitrates that may increase cancer risks due to their association with cell damage responses throughout the body's cells. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition experts, fish should not be eaten more than three times per week.

Is the Mediterranean diet safe for people with diabetes?

People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What is a typical Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes is a delicious option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Choose nutritious carbohydrates such as whole grains like quinoa and oats; limit sugar by opting for fresh fruits instead of sweetened yogurts or cereals; add healthy fats to your meal such as avocado, extra virgin olive oil, olives, and coconut oil; and supplement your breakfast with some green tea for added antioxidants.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. It is well-known that these foods offer heart health benefits due to their anti-inflammatory qualities.

A Mediterranean diet may offer several health benefits. These include longer life expectancy, better quality, better glucose control, better mental health, and reduced risk of developing certain cancers. There are also evidence to suggest that the Mediterranean diet may have beneficial effects on weight management, and other cardiovascular diseases. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Brown rice, quinoa oats, barley, and quinoa are better choices than refined grains. For proteins, including more fish, beans, and nuts in your diet. Use olive oil as your primary cooking fat and herbs and spices to season food instead of salt. Reduce your intake of dairy products like yogurt and cheese. To complete the Mediterranean diet, have a glass or two of red wine every once in a while!

Changes to your daily meal plan will take time and effort. It is possible to make a transition into a healthier lifestyle by following these tips. Furthermore, learn how to increase variety in your diet, as this will help add interest from spices or different sources derived from nuts, fruits, and vegetables, so you don't get bored of any same ingredients. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. By making small changes, you can increase your intake of whole foods as well as plant-based ingredients to create a balanced diet. This diet can provide potential health benefits including improved quality of life and longer life span.