Mango Avocado & Pea Shoots Salad: The Raw Recipe 2026

Here is an article that was very dear to me. Honestly, we make this salad at least twice a week at home between May and September. And then there's an aspect we often forget — the mango + avocado duo has been scientifically validated. A Study published in 2025 in the Journal of the American Heart Association followed prediabetic adults for 8 weeks: the daily consumption of a Hass avocado and a cup of fresh mango helps improve vascular function. That's it. At Biovie, we add two ingredients that you won't find anywhere else: sprouted pea shoots and our fresh seaweed tartare Unpasteurized. Result: 100% vegan, zero cooking, a nutritional density that no traditional mixed salad can offer.

Why combine mango and avocado in a salad ?

The mango-avocado combination is not just a matter of taste. Nutritionally, it's a complementary duo. The vitamin C in mango enhances the absorption of plant-based iron, while the monounsaturated fatty acids from avocado improve the assimilation of carotenoids — these orange fat-soluble pigments with which mango flesh is filled. One plus one, here, really makes three.

In terms of flavors, the sweet softness of the tropical fruit tempers the creamy roundness of the avocado. Raw food chefs have been exploiting this balance for decades — for my part, I discovered it about twenty years ago during a trip to Ecuador, where grated green mango replaced our dressing. Upon returning from the trip, I sought to recreate this freshness at home. It became a family obsession.

In 2025, the team from the Illinois Institute of Technology (Bergia et al.) monitored prediabetic adults for 8 weeks who consumed a Hass avocado and a cup of fresh mango daily. The result was published in the Journal of the American Heart Association : improvement in endothelial function and reduction in central diastolic pressure — approximately –1.9 mmHg on average — without weight change. Is it little? No: on a population scale, it is significant. To go further, explore the health benefits of mango and the 7 benefits of avocado.

The Biovie signature: sprouted pea shoots

This is where the recipe shifts into raw food. The young green pea shoots bring a delicate crunch, a mild taste (which even appeals to children, and that's saying something), and a nutritional density that changes the game. Digestible plant proteins, polyphenols, vitamin B9 in the form of folates: germination multiplies the content of vitamins C, B, and carotenoids, according to INRAE data. According to the table Ciqual of ANSES, Raw peas alone provide 45 µg of B9 per 100 g, which is 22.5% of the daily reference intake. Folates contribute to the normal functioning of the immune system and help reduce fatigue, as part of a varied and balanced diet.

You can sprout your own seeds at home in three to five days — it's one of the fastest ingredients to obtain. To get started, check out our guide on the green pea that sprouts very quickly or order directly from our organic green pea sprouting seeds. And if you want to understand why germination transforms the nutritional value of a seed, our report on all the benefits of sprouted seeds covered the issue thoroughly.

"Sprouted seeds are a very rich food, excellent for health. I highly recommend them, especially for vegans!"
— Catherine, Biovie customer (⭐⭐⭐⭐⭐)

Ingredients for mango avocado salad (for 2 people)

• 1 ripe organic mango (preferably Kent or Osteen variety)
• 1 ripe Hass avocado
• 1 generous handful (about 60 g) of sprouted green pea shoots
• 1 elongated tomato OR 50 g of finely sliced red cabbage, depending on the season
• 2 tablespoons of cold-pressed extra virgin olive oil
• 1 tablespoon (about 15 ml) of Marine plasma hypertonic — if unavailable, a few crystals of unrefined sea salt
• Espelette pepper and freshly ground pepper, to taste
• 1 heaping tablespoon of fresh seaweed tartare unpasteurized

The choice of fruits makes all the difference. A firm mango will ripen in the kitchen within three days if you place it next to a banana (the old trick I was taught in Anjou, at an organic orchard, and it still works). At Biovie, we offer a organic mango mix 5 kg harvested at maturity in Spain — a guarantee of flavor and texture that our customers regularly remind us of. To choose the right variety of avocado, our report on varieties of avocado to discover will save you from many disappointments at the checkout.

"All the avocados and mangoes were exquisite, they ripened and remained in perfect condition until the end of the tasting."
— Frédéric Gobert, client Biovie (⭐⭐⭐⭐⭐)

"I usually order fresh fruits from Biovie: coconuts, avocados, mangoes, which are a delight."
— Gladys Garnier, Biovie customer (⭐⭐⭐⭐⭐)

How to prepare mango avocado salad step by step

Total time: 10 minutes · Difficulty: very easy · Cooking: none.

Step 1 — Prepare the pea shoots

Place the pea shoots in a bowl. Pour the olive oil and marine plasma, then mix very gently with the fingertips to coat each strand. This gesture tenderizes the fibers, releases the juices, and deposits a fine layer of marine minerals that enhances the vegetable flavor. Thirty seconds, no more.

Step 2 — Slice the mango and avocado

Peel the mango and cut it into regular cubes of about 1.5 cm. Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon; cut it into cubes of the same size. Tip: Squeeze a few drops of lime juice on the avocado if you are not serving immediately — it significantly slows down oxidation.

Step 3 — Assemble and season

In shallow bowls, arrange a dome by alternating mango, avocado, and tomato (or red cabbage). Top with a mass of pea shoots. The natural dressing created during the massaging of the shoots is more than sufficient. There's no need to add vinegar, which would mask the fresh vegetal taste — in fact, it dulls the mango juice.

Step 4 — The finishing touch: seaweed tartare

Place a heaping tablespoon of unpasteurized seaweed tartare in the center of the dome, sprinkle with a dash of Espelette pepper and a twist of freshly ground pepper. Serve immediately. There you go.

Quick overview

Fresh seaweed tartare

see the product

Price €33.65

"I love seaweed tartare: fresh, just seasoned the way I like it, it goes with everything (cucumber, zucchini, bread…)."
— Suzanne Calvarin, Biovie customer (⭐⭐⭐⭐⭐)

To delve deeper into the art of seaweed tartare, we have detailed our Eric Viard's seaweed tartare recipe — and his/her/its Hazelnut dulse variant to vary the pleasures.

Mango avocado salad variations

Our signature recipe allows for all kinds of creativity. Here are three variations that have proven themselves in our kitchen:

• Thai version : replace the seaweed tartare with a handful of fresh cilantro, a squeeze of lime juice, and a spoonful of crushed raw peanuts. This is a Thai mango avocado salad recipe that works very well in the summer under a parasol.
• Refreshing version : add 1/2 diced cucumber and a few chopped mint leaves for a avocado mango cucumber salad ultra moisturizing.
• Vegan protein version : complete with 80 g of sprouted chickpeas or grilled tempeh to make it a complete dish.

If you like fresh and exotic accords, our Thai-style salad is the perfect complement.

Mango and avocado: what does science say about their health benefits ?

Beyond the taste pleasure, the combination of mango and avocado has become a subject of study in cardiovascular nutrition. TheStudy by Bergia et al. published in 2025 in the Journal of the American Heart Association highlighted, after 8 weeks of daily consumption (1 Hass avocado + 1 cup of fresh mango), an improvement in endothelial function and a decrease in central diastolic pressure in prediabetic adults — without any change in weight. The researchers also noted a natural increase in fiber, vitamin C, and monounsaturated fatty acid intake.

A 2022 JAHA study had already associated 2 servings of avocado per week with a reduced risk of cardiovascular diseases in American adults. The literature is piling up, in a consistent manner.

The key contributions of our three signature ingredients (sources Ciqual-ANSES and Aprifel) :

• Mango : 60 kcal / 100 g — 28 mg of vitamin C (31% of the NRV), 43 µg of B9 (21% of the NRV), rich in polyphenols (mangiferin, gallic acid, quercetin).
• Lawyer : 160 kcal / 100 g — 9.8 g of monounsaturated fatty acids, 485 mg of potassium (24% of the NRV), 6.7 g of fiber.
• Pea shoots : approximately 80 kcal / 100 g — 5.8 g of protein, 45 µg of B9 (22.5% of the NRV), with vitamin C, B, and carotenoid content enhanced by germination (INRAE).

The vitamin C found in mango contributes to the normal function of the immune system and the reduction of fatigue, as part of a varied and balanced diet and a healthy lifestyle.

Precautions and storage

• Allergies : The mango belongs to the Anacardiaceae family. People who are allergic to pistachios, cashews, or latex may experience a cross-allergy. Introduce the fruit gradually if in doubt.
• Lawyer : to be consumed at full ripeness. Once cut, store it in the fridge for a maximum of 24 hours, with the pit and skin in place, wrapped in contact film.
• Marine plasma : the hypertonic version is not recommended in cases of untreated hypertension or a low-sodium diet. In that case, opt for the isotonic version, which we detail the differences in our article. Hypertonic or isotonic marine plasma.
• Conservation : this vibrant salad is best enjoyed within 30 minutes of assembly to preserve the vitality of the sprouted shoots.

FAQ — Mango Avocado & Pea Shoots Salad

References

1. I'm sorry, but it seems like the text you provided is incomplete. Could you please provide more context or complete the sentence so I can assist you better?, R.E., et al. (2025). "Effects of Increasing Total Fruit Intake With Avocado and Mango on Endothelial Function and Cardiometabolic Risk Factors in Adults With Prediabetes". Journal of the American Heart Association, 14. DOI: 10.1161/JAHA.124.040933. (Controlled clinical trial, 8 weeks, prediabetic adults.)
2. Pacheco, L.S., et al. (2022). "Consommation d'avocat et risque de maladies cardiovasculaires chez les adultes américains". Journal of the American Heart Association, 11(7). DOI: 10.1161/JAHA.121.024014. (Prospective cohort study.)
3. ANSES — Ciqual Table of Nutritional Composition of Foods. https://ciqual.anses.fr/. (French reference data — mango, avocado, raw pea.)
4. Aprifel — Mango Nutritional Facts. https://www.aprifel.com/fr/fiche-nutritionnelle/mangue/. (Agency for Research and Information on Fresh Fruits and Vegetables.)

Update: April 2026. Article approved by Éric Viard, founder of Biovie and engineer ISTOM, co-author of " Seaweed in everyday life "(Gallimard, 2024) —" Best cookbook in the world, Gourmand Cookbook Awards 2025, and Best cookbook in France, National Academy of Cuisine 2025.

Warning: The information presented in this article is provided for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making any significant changes to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.

Find all our organic ingredients for raw food on https://www.biovie.fr/en/