The Ultimate Salad: Mushroom, Mango & Halloumi Bliss

Mushroom, Mango & Halloumi Salad

The Stealthy Superpower of Mushrooms, Think protein is just for bodybuilders? Think again!

From growing kids to parents and grandparents aiming to stay strong and mobile, protein plays a crucial role in overall health. It supports tissue growth and repair, fuels essential chemical processes like hormone production, and even helps maintain fluid balance.

But did you know that antibodies—your body’s defense against infections—are also proteins? As Healthline explains, “Without these antibodies, bacteria and viruses would be free to multiply and overwhelm your body with disease.” Clearly, protein is about much more than just muscle gains!

Mushrooms: A Complete Protein Source

Most people associate complete proteins with meat, eggs, and dairy. But fresh mushrooms are also a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own.

WebMD describes proteins as “chains of amino acids,” likening them to a beaded necklace, where the sequence of amino acids determines each protein’s function. With thousands of proteins in the body carrying out vital tasks—from building muscle to producing energy—it’s essential to get enough high-quality protein from food sources.

Plant-Based Proteins Are Just as Valuable as Animal Proteins

Plant-based proteins have long been recognized for their health benefits. A 2024 study published in Science Direct highlights that plant-derived proteins typically contain less saturated fat and more fiber, vitamins, and minerals than animal-based sources. The study also points out that plant-based diets can help reduce the risk of heart disease, diabetes, and certain cancers while offering a more sustainable alternative to meat.

Mushroom Protein: A Future-Forward Food

A 2022 Thai study on mushroom protein describes it as a high-quality, accessible protein alternative for people across all income levels. Researchers found that mushroom-based proteins can help combat food insecurity and malnutrition, act as meat substitutes, and even serve as pharmaceutical agents that support gut health.

Professor Christopher Gardner of Stanford University, who has spent years studying protein’s role in human health, advocates for a “protein flip”—prioritizing plant-based proteins over traditional meat sources. He sees mushrooms as a top contender, praising their meaty texture, umami richness, and versatility in dishes like mushroom-studded steak, chicken and mushroom pies, and veggie-packed pizzas.

Boost Your Protein Intake with Mushrooms

Whether you’re team soy, beans, and lentils or still enjoy braais and bredies, mushrooms can enhance your protein intake. In fact, white button mushrooms contain 3.1g of protein per 100g, making them a nutritious addition to any meal.

More Than Just Protein: Mushrooms’ Added Benefits

Beyond their protein power, mushrooms are low in calories yet packed with vitamins, minerals, antioxidants, and fiber. Their fiber content supports gut health by feeding beneficial bacteria and improving digestion—even enhancing the absorption of other proteins you eat.

Plus, mushrooms have a stealthy superpower—they blend seamlessly into dishes, making them perfect for sneaking extra nutrition into kids’ meals or fortifying meals for those with low appetites. Try mixing finely chopped mushrooms into ground meat for a flavor and nutrition boost without altering the dish.

So, whether you’re looking for a sustainable protein source, a way to add more nutrients to your meals, or simply a delicious ingredient, mushrooms are the ultimate superfood in disguise!

Mushroom, Mango & Halloumi Salad | Serves: 4

INGREDIENTS:

Vinaigrette:
3 Tbsp olive oil
2 Tbsp apple cider vinegar
1 tsp honey
1 Tbsp Dijon mustard
Salt and pepper, to taste

SALAD:

250g white button mushrooms, sliced
1 clove garlic, lightly crushed
1 fresh red chilli, thinly sliced (something mild like a serrano)
1 tsp mixed dried herbs
1 x 250g packaged block of halloumi cheese (most brands range between 250-300g)
1 x small Mediterranean cucumber, sliced into ribbons using a peeler
1 x large ripe mango, peeled and sliced
80g baby spinach
2 spring onions, sliced
Handful fresh mint leaves
Handful fresh coriander leaves
Olive oil, for cooking
Salt and pepper, to taste

Method:

For the vinaigrette:

Place all the ingredients together in a little jar with a lid.
Season well with salt and pepper.
Shake thoroughly until emulsified and keep in the fridge until serving.

For the salad:

Prep all raw ingredients ahead of time so you can serve the mushrooms and halloumi straight out of the pan.

Heat a large frying pan on medium-high heat.
Add a drizzle of olive oil and pan fry the mushrooms, with the smashed garlic clove until golden.
Add the chilli and sauté for a minute until fragrant.
Season well with salt, pepper and dried herbs.
Remove from the pan and set aside, discarding the crushed garlic clove.
Wipe out the pan with paper towel.
Place the pan on medium heat.
Add slices of halloumi in a single layer making sure they have full contact with the pan.
Pan fry on both sides until golden brown and crisp.
Assemble the salad layering the fresh ingredients and cooked mushrooms and halloumi.