Mediterranean Lettuce Cup Salad with Mango & Thai-Inspired Dressing
Mediterranean Lettuce Cup Salad is a refreshing, vibrant, and healthy dish that combines crisp lettuce, juicy mango, crunchy vegetables, and fresh herbs. These lettuce cups are versatile, perfect as a light lunch, appetizer, or finger food for gatherings. The addition of roasted peanuts or cashews adds crunch, while optional vermicelli noodles create a filling base. A Thai-inspired vinaigrette made with lime juice, soy sauce, sesame oil, and a hint of sweetness ties everything together, balancing tangy, salty, and sweet flavors. This salad is colorful, easy to assemble, and ideal for anyone seeking a fresh, nutrient-packed dish.
Prep Time: 20 minutes
Cook Time: 5 minutes (if cooking vermicelli)
Total Time: 25 minutes
Yield: Serves 4–6
Ingredients
Lettuce Cups & Filling
Lettuce leaves: 8–12 (Boston, Bibb, or Romaine hearts)
Mango: 1 ripe, peeled and diced or julienned
Cucumber: 1 medium, peeled and diced or julienned
Red bell pepper: 1 medium, diced or julienned
Fresh cilantro: 1/4 cup, chopped
Fresh mint: 1–2 tablespoons, optional, chopped
Roasted peanuts or cashews: 1/4 cup, chopped for garnish
Cooked vermicelli noodles: 1 cup, optional, for base layer
Thai-Inspired Vinaigrette Dressing
Lime juice: 3 tablespoons, freshly squeezed
Soy sauce or tamari: 2 tablespoons
Fish sauce: 1 teaspoon, optional
Sesame oil: 1 teaspoon
Brown sugar or maple syrup: 1 teaspoon
Garlic: 1 clove, minced
Red chili: 1, finely sliced, optional for heat
Instructions
Prepare lettuce cups: Gently wash lettuce leaves, pat dry, and arrange on a serving platter.
Cook noodles (optional): Prepare vermicelli noodles according to package instructions, drain, and let cool slightly.
Prepare vegetables and fruit: Dice or julienne mango, cucumber, and red bell pepper. Chop cilantro and mint.
Make dressing: In a small bowl, whisk together lime juice, soy sauce or tamari, fish sauce (if using), sesame oil, brown sugar or maple syrup, minced garlic, and red chili slices. Taste and adjust balance as needed.
Assemble cups: If using noodles, place a small portion at the bottom of each lettuce cup.
Add filling: Divide mango, cucumber, and red bell pepper evenly among the lettuce cups. Sprinkle chopped cilantro and mint over the top.
Garnish: Add roasted peanuts or cashews for crunch.
Drizzle dressing: Spoon 1–2 teaspoons of the vinaigrette over each cup, or serve on the side for guests to drizzle individually.
Serve immediately: Lettuce cups are best served fresh to maintain crispness.
Optional plating: Arrange cups neatly on a platter, alternating colors for a vibrant presentation.
Tips
Use sturdy lettuce like Boston or Bibb for cups that hold filling without tearing.
Pat lettuce dry after washing to prevent soggy cups.
Dice mango and cucumber similarly for uniform texture.
Toast peanuts or cashews lightly for extra aroma and crunch.
Adjust dressing to taste, balancing tang, salt, and sweetness.
Chop fresh herbs just before serving for maximum freshness.
If not serving immediately, store components separately and assemble just before serving.
Use a small spoon to drizzle dressing evenly without over-saturating the lettuce.
For a slightly creamy dressing, mix in 1 teaspoon of Greek yogurt.
Keep red chili optional if serving to children or guests sensitive to heat.
Variations
Vegan Version: Omit fish sauce and use only soy sauce or tamari.
Protein Boost: Add grilled shrimp, chicken, or tofu cubes to each cup.
Crunch Upgrade: Add sliced radishes or jicama for extra crunch.
Tropical Twist: Include diced pineapple or papaya with mango.
Nut-Free: Skip peanuts/cashews or use roasted pumpkin seeds.
Spicy Version: Add extra sliced red chili or a drizzle of sriracha.
Mediterranean Mix: Add diced cherry tomatoes, olives, or feta for a Greek twist.
Noodle-Free: Serve as pure lettuce cups without vermicelli for a low-carb option.
Herb Variation: Use Thai basil instead of mint for a more aromatic flavor.
Dressing Swap: Try peanut or almond butter vinaigrette for richer flavor.
Q & A
Can I prepare lettuce cups ahead?
Assemble fillings and dressing ahead, but add lettuce cups just before serving.
Can I store leftovers?
Fillings can be refrigerated for up to 1 day; lettuce may wilt if pre-assembled.
Can I make it gluten-free?
Use tamari instead of soy sauce and ensure vermicelli noodles are gluten-free.
Can I use canned mango?
Fresh mango is best for flavor and texture, but ripe canned mango works.
Can I make this spicy?
Yes, increase red chili or add a dash of chili flakes.
Are these kid-friendly?
Yes, omit chili for children.
Can I meal prep for the week?
Prepare fillings and dressing separately; assemble cups day-of.
What protein pairs well?
Grilled chicken, shrimp, or tofu are excellent additions.
Can I use different lettuce?
Romaine or butter lettuce works well for sturdy cups.
How do I prevent soggy cups?
Drain noodles well, pat vegetables dry, and assemble just before serving.
Nutrition
(Approximate per serving, 2 lettuce cups)
Calories: 180
Protein: 4g
Fat: 7g
Carbohydrates: 25g
Fiber: 3g
Sodium: 300mg
Conclusion
Mediterranean Lettuce Cup Salad with Mango and Thai-Inspired Dressing is a refreshing, vibrant, and nutritious dish perfect for any occasion. Crisp lettuce cups, juicy mango, crunchy vegetables, and fresh herbs combine with a tangy, slightly sweet dressing to create a balanced and flavorful meal or appetizer. Light yet satisfying, these cups are versatile, customizable, and quick to prepare, making them ideal for weekday lunches, dinner parties, or healthy snack options. With endless variations and the option to add protein or noodles, this salad delivers both taste and visual appeal while staying wholesome and fresh.