Crispy, Seasoned Arugula & Mango Salad With Pumpkin Seeds

I’m a salad lover any time of year.  Cooler weather I crave more spicy salads with arugula. On its own or mixed in with other greens, arugula makes a great salad with its peppery notes.  If you’re not a fan of arugula, try an organic baby salad mix containing arugula.  The peppery notes are toned down by the medley of flavors.  I went to Aldi to get a box of organic baby arugula but ended up buying baby arugula and spinach. I love baby spinach and had to try the combination. That’s my crispy base for the today’s salad. You can use organic baby arugula or a baby leaf mix including arugula.





I love adding fruit to my salads and today I’m going tropical with mangoes, rich in vitamin C and antioxidants .  The topping is pumpkin seeds, nutritional powerhouses wrapped up in a very small package. The dressing is tangy and sweet.  The soft cheese is optional for extra protein and taste. If you want a more spicy note, add a few sliced jalapeno or green or red peppers.  Feel free to make it your own by your additions.  Although not necessary, I have a beautiful organic cucumber and grape tomatoes which I’m adding.







Arugula & Mango Salad With Pumpkin Seeds

Use organic when available. Serves 4


Arugula & Mango Salad With Pumpkin Seeds

Arugula and Mango Salad is a great salad with its peppery notes.  If you're not a fan of arugula, try an organic baby salad mix containing arugula.  The peppery notes are toned down by the medley of flavors. The pumpkin seeds add crunch.
Course Salad
Cuisine American
Keyword arugula and mango salad
Servings 4



  • 4 oz organic baby arugula or baby arugula & spinach
  • 2 cups mango chopped (about 2 medium mangoes)
  • 1/4 cup pumpkin seeds (or sunflower seeds)
  • 1/2 cup red onion thinly sliced
  • Optional handful of soft cheese diced
  • Optional 3 Jalapeno sliced or green and red pepper
  • Optional chopped cucumber & a handful of halved grape tomatoes


  • 2 tbsp apple cider vinegar
  • 3 tbsp extra virgin olive oil
  • 1 lemon zested and juiced
  • 3 tbsp local honey 
  • salt and pepper to taste  


  •  Combine the dressing ingredients in a bowl and whisk until well blended 
  • Set dressing in fridge
  • Put the arugula, onion slices, jalapeno, peppers,  & pumpkin seeds in a large salad bowl
  • Just before serving add the mango cubes, grape tomatoes, cucumber, and soft cheese on top
  • Whisk dressing  again and pour over salad & gently toss to coat


















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I was raised in Tennessee but have lived in Florida for many years. Love my small home in the Tampa Bay area and its developing garden. My decorating style is eclectic - some vintage, some cottage, all with a modern flair. Pursuing a healthier lifestyle. Spent many years in social services but am happily retired.

24 thoughts to “Crispy, Seasoned Arugula & Mango Salad With Pumpkin Seeds”

  1. What a lovely colourful salad. I really don’t eat enough of them, especially in winter. I LOVE your plate too. All in all a happy meal 🙂 #MMBC

    1. Thank Tara. I like colorful food – it makes it taste better for me LOL. I got the bowl over 20 years ago – it’s a Federal Petal Bowl and one of my favs. Have a lovely day!

    1. Is it the dressing you don’t like? Use a vinaigrette you like. Is it one component you don’t like? Drop that veggie/fruit or replace with something you like. If you don’t like arugula, just use baby mix or baby spinach. You don’t have to add the spices if that is what you don’t like. Try it with your needs in mind. I do that all the time. I saw several recipes of arugula and mango – some of the ingredients I didn’t like and I dropped them. Thanks for commenting Phil.

  2. Oh this sounds and looks so delicious and healthy ~ great foodie photos ~

    A ShutterBug Explores,
    aka (A Creative Harbor)
    Happy Thanksgiving coming in USA

    1. What a wonderful name – Rocket! I do the same thing when reading UK blogs. I’m thinking it’s sounds good what is it?

  3. We’re not usually into salads, but we’ve been making a lot of mango salads recently! We recently moved to Costa Rica, and mangoes are so cheap and prevalent here! They are SO good. In fact, all of the ingredients in this salad are perfect. Great idea!

  4. Hi Carol, I love fruit and seeds in salads. My family aren’t keen on rocket, but will it it when mixed with other leaves. The dressing sounds perfectly tangy, a perfect compliment ot the sweetness of the mango.


  5. I love all the wonderful flavours, colours and textures in this beautiful fall salad, Carol! Featuring on the Hearth and Soul Facebook page today. Thank you so much for sharing, and for being a part of The Hearth and Soul Link party. I hope you and yours have had a wonderful Thanksgiving weekend!

    1. Thank you April for hosting each week and being so supportive of other bloggers. You’re one of the people who make blogging fun

I love to make new friends and get to know you.

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