Arugula, Mango and Prosciutto Salad

Arugula, Mango and Prosciutto Salad Recipe from Italy

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

Arugula, Mango, and Prosciutto Salad is a vibrant and refreshing dish that combines the peppery taste of arugula with the sweet, juicy flavor of mangoes and the savory, salty taste of prosciutto. This salad is perfect for a light lunch, a starter, or a side dish for a summer dinner party. The combination of flavors and textures makes this salad a delightful experience for the palate, while the colorful presentation adds a visual appeal to any meal.

History

The recipe for Arugula, Mango, and Prosciutto Salad is a modern culinary creation that draws inspiration from Italian and tropical cuisines. Arugula, a staple in Italian salads, is known for its peppery flavor, which contrasts beautifully with the sweetness of mangoes, a popular fruit in tropical regions. Prosciutto, an Italian dry-cured ham, adds a layer of savory flavor and a delicate texture. The combination of these ingredients, along with a simple dressing of olive oil and vinegar, creates a dish that is both sophisticated and refreshing.

Ingredients

2 mangos, peeled, pitted, and cubed
2 tbsp dry marsala
4 tsp extra-virgin olive oil
2 tsp sherry wine vinegar
4 large bunches arugula, torn
1 tbsp freshly grated parmesan cheese
12 paper-thin prosciutto slices

How to prepare

Combine mangoes and Marsala in a medium bowl. Chill until cold, approximately 1 hour.
Mix oil and vinegar in a large bowl. Add arugula and cheese; toss to coat. Season with salt and pepper.
Divide arugula among 4 plates. Place 3 prosciutto slices around arugula on each plate.
Into the center, spoon chilled mangoes and their juices.

Variations

For a vegetarian version, omit the prosciutto and add grilled halloumi or tofu.
Add nuts such as pine nuts or sliced almonds for added texture and flavor.
Incorporate other fruits like strawberries or peaches for a different sweet element.
Use baby spinach or mixed greens instead of arugula for a milder flavor.

Cooking Tips & Tricks

To ensure the best flavor and presentation for your Arugula, Mango, and Prosciutto Salad, consider the following tips:

- Choose ripe mangoes that are sweet and juicy for the best flavor.

- Tear the arugula leaves by hand to prevent bruising and to create a more appealing texture.

- Use high-quality extra-virgin olive oil and wine vinegar for the dressing to enhance the flavors of the salad.

- Chill the mangoes after mixing them with Marsala to allow the flavors to meld together.

- Arrange the prosciutto slices gently around the arugula to maintain their delicate texture.

Serving Suggestions

This salad can be served as a standalone light lunch or as a starter for a dinner. It pairs well with crusty bread or a bowl of soup for a more filling meal. For a dinner party, consider serving it as a side dish with grilled chicken, fish, or steak.

Cooking Techniques

The key techniques in this recipe involve chilling the mangoes to enhance their flavor, gently tossing the arugula with the dressing to coat evenly without wilting the leaves, and artfully arranging the ingredients on the plate for a visually appealing presentation.

Ingredient Substitutions

If Marsala is not available, you can use another sweet wine or a balsamic reduction.

- Substitute baby spinach or mixed greens for arugula if desired.

- Use balsamic vinegar instead of wine vinegar for a different acidity profile.

Make Ahead Tips

The mangoes can be marinated in Marsala and chilled up to a day in advance. The dressing can also be prepared ahead of time and stored in the refrigerator. Assemble the salad just before serving to maintain the freshness and texture of the ingredients.

Presentation Ideas

Serve the salad on a large platter for a family-style presentation, or plate individually for a more formal setting. Garnish with a sprinkle of freshly grated Parmesan cheese and a drizzle of olive oil for an extra touch of elegance.

Pairing Recommendations

This salad pairs beautifully with white wines such as Sauvignon Blanc or Pinot Grigio, which complement the sweet and savory flavors of the dish. For a non-alcoholic option, serve with sparkling water with a squeeze of lime for a refreshing accompaniment.

Storage and Reheating Instructions

This salad is best enjoyed fresh and does not store well once assembled due to the delicate nature of the arugula and the juiciness of the mangoes. If necessary, store the components separately in the refrigerator and assemble just before serving.

Nutrition Information

Calories per serving

A serving of this salad contains approximately 150 calories, making it a light and healthy option for those monitoring their calorie intake.

Carbohydrates

A serving of Arugula, Mango, and Prosciutto Salad contains approximately 15 grams of carbohydrates. The majority of these carbohydrates come from the mangoes, which are a natural source of sugars and dietary fiber. The arugula and dressing contribute a minimal amount of carbohydrates to the dish.

Fats

This salad is relatively low in fats, with approximately 5 grams per serving. The fats present in the salad come primarily from the extra-virgin olive oil used in the dressing. Olive oil is a source of monounsaturated fats, which are considered healthy fats that can benefit heart health.

Proteins

Each serving of Arugula, Mango, and Prosciutto Salad provides about 7 grams of protein. The prosciutto is the primary source of protein in this dish, offering a good amount of this essential nutrient, which is important for muscle repair and growth.

Vitamins and minerals

The ingredients in this salad offer a variety of vitamins and minerals. Mangoes are rich in vitamin C, vitamin A, and folate, while arugula provides vitamin K, calcium, and iron. Together, these ingredients contribute to a nutrient-dense dish that supports overall health.

Alergens

This recipe contains no common allergens such as nuts, soy, gluten, or dairy (with the exception of a small amount of Parmesan cheese, which can be omitted for those with dairy allergies). However, it's always important to check the specific ingredients used for any potential allergens.

Summary

Overall, Arugula, Mango, and Prosciutto Salad is a nutritious dish that provides a good balance of carbohydrates, proteins, and healthy fats, along with a variety of vitamins and minerals. It is low in calories, making it an excellent choice for a healthy meal or side dish.

Summary

Arugula, Mango, and Prosciutto Salad is a delightful dish that combines sweet, savory, and peppery flavors in a light and nutritious salad. With its simple preparation and elegant presentation, it is perfect for a variety of occasions, from a casual lunch to a sophisticated dinner party. By following the tips and variations provided, you can customize the salad to suit your taste and dietary needs, making it a versatile addition to your culinary repertoire.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a warm summer day, much like today. I was visiting my dear friend Maria in her quaint little village in Italy. Maria was a wonderful cook, and I always looked forward to learning new recipes from her.

On this particular day, Maria invited me to join her in the kitchen to prepare a light and refreshing salad for lunch. As we gathered the ingredients, she began to tell me about a salad she had recently discovered that combined the peppery taste of arugula with the sweetness of mango and the salty richness of prosciutto.

I was intrigued by the combination of flavors and textures and couldn't wait to taste the finished dish. Maria guided me through the preparation, showing me how to slice the mango into thin strips, tear the prosciutto into bite-sized pieces, and toss everything together with a simple dressing of olive oil, balsamic vinegar, and a touch of honey.

As we sat down to eat, I took my first bite of the salad and was immediately blown away by the burst of flavors in my mouth. The peppery arugula paired perfectly with the sweet mango and the savory prosciutto, creating a harmony of tastes that I had never experienced before.

I begged Maria to share the recipe with me, and she graciously obliged. She explained that the key to making the salad truly special was to use the freshest and highest quality ingredients possible. The arugula should be vibrant and crisp, the mango ripe and juicy, and the prosciutto thinly sliced and rich in flavor.

I made a mental note to remember Maria's advice as I scribbled down the recipe in my tattered old notebook. Little did I know at the time that this simple salad would become a staple in my own kitchen, bringing joy to my family and friends for years to come.

Back at home, I wasted no time in recreating Maria's arugula, mango, and prosciutto salad. I carefully selected the ingredients, making sure to choose the best of the best. As I chopped, sliced, and tossed, I couldn't help but think of my dear friend and the wonderful memories we had shared in her kitchen.

When the salad was finally ready, I presented it to my family with a proud smile on my face. They eagerly dug in, their eyes lighting up with delight as they savored the unique combination of flavors. I knew then that this salad would become a beloved favorite in our household.

Over the years, I have continued to make Maria's arugula, mango, and prosciutto salad for special occasions and everyday meals alike. Each time I prepare it, I am reminded of the warm summer day in Italy when I first discovered the recipe, and the bond of friendship that brought us together in the kitchen.

As I sit here now, flipping through the pages of my old notebook, I am filled with gratitude for the gift of this recipe and the joy it has brought into my life. I can't help but smile as I think of all the happy memories that have been shared over a simple bowl of arugula, mango, and prosciutto salad. And I know that as long as I continue to cook and create in my kitchen, Maria will always be with me in spirit, guiding me with her wisdom and love.