This Healthy Kale Mango Salad is a must-make recipe while mangoes are in season. It’s easy to make, can be made vegan, and makes for a great light lunch or dinner.
About This Recipe
Kale Mango Salad is one of my favorite days! Juicy fresh Mangoes and the superfood Kale, this combination is just bomb, and just screams, ‘health’.
As Mangoes are in season, with the summers going on, I am making sure to intake the goodness of mangoes as much as I can, till they are in season. And this refreshing Mango and Kale Salad has been in my top 5 Mango recipes this year.
With some crunchiness from pecans, this Mango and Kale salad is flavored with an easy peasy dressing that gets ready in just 2 minutes, making this salad even yummier. I can say that I am hooked to this salad. It is easy to make, delicious to eat, and loaded with the goodness of nutrients.
This Mango Kale Salad is,
- Tangy & Sweet
- A great Detox Salad
- Perfect for summer
- Gluten-Free, Paleo, Whole30
Mangoes – You can use any Mangoes of your choice. I personally like to use Alphonso, as they are sweet and juicy.
Kale – Kale is considered to be a superfood and is getting popular day by day due to its nutrient levels. So chop some up and add with those fresh mangoes.
You can also add in Avocados, Feta Cheese, Quinoa, Papaya, Broccoli, Spinach, Blueberries, Edamame, Chickpeas, etc to experiment with this yummy salad and make it, even more, filling and delicious.
Pecans – To add some crunch, I have added Pecans. But if you can’t find Pecans, you can even add Almonds or Walnuts. Some people even add Pepitas, Other Seeds and Dried Fruits to this Salad.
Coriander – To add some more green freshness, add chopped coriander or parsley leaves into this salad.
Dressing – I told you, this dressing just takes 2 minutes. It has ingredients like Extra Virgin Olive Oil, Lemon Zest, Lemon Juice, Honey, Salt and Pepper.
Step By Step Recipe
Chop the kale and add it in a bowl. Add 1 tsp olive oil and massage the kale using your hands for 1-2 minutes until it is softened.
Mix the ingredients for dressing in another bowl.
Pour the dressing over the salad and toss well.
Top the salad with mango cubes, pecan and cilantro just before serving.
Benefits of Kale
Kale which is a member of a cabbage family, and is also called “Superfood ‘, is considered to be one of the most nutrient-dense food. It has many health benefits such as,
It is rich in Vitamin A, Vitamin K, Vitamin C, Vitamin B6, Potassium, Calcium, Copper, and Magnesium. Imagine, one cup of Kale is loaded with all these nutrients.
It is full of antioxidants, which is very beneficial for the overall growth of the body and is an excellent source of Vitamin C. Its’about 4.5 times richer than Spinach.
It reduces Cholesterol, which means less risk of heart diseases.
There are many nutrients in Kale, that also has cancer fighting properties.
It is also a good source of minerals, which people generally lack and are deficient in, leading to different health problems. This can help prevent it.
It is also great to include in your daily diet, if you are on a weight loss journey, as it is very low in calories.
Frequently Asked Questions
You can omit Honey from the salad dressing if you want a vegan version of the same. Replace it with maple syrup or agave nectar. Other ingredients used in the salad are vegan.
Kale Leaves are tough and can’t be used as it is. They need to be massaged for a few minutes, in order to make them soft.
Firstly, wash and pat dry them completely. Next, rip off the leafy part from thick stalk and veins.
Add the leaf in a bowl. Add some olive oil to the leaves and sprinkle salt and pepper and massage them nicely for a few minutes.
This process will make your Kale leaves soft and then you can use them in the salad.
To store this salad, you can mix the dressing with the Kale and store it in the fridge for about 2 days in an airtight container. Before serving, add in fresh mangoes, give it a mix and serve.
You can serve this Mango Kale Salad on its own, for a light and healthy dinner. You can also serve it as a side dish with your Brunch or Barbeque meals.
I sometimes serve it a side dish with my Pasta, Risotto, Sandwich, Burger or even Wrap.
Herb Dressing – You can add some dried basil, oregano, red chili flakes, and fresh mint leaves in the above dressing to make it more flavourful.
Mustard Honey Dressing – This dressing has ingredients such as Orange Zest, Orange Juice, Garlic, Dijon Mustard, Honey, Olive Oil, Salt, and Pepper.
Garlic Lemon Mustard Dressing – This dressing is similar to the above one with little changes. This dressing has Dijon Mustard, Garlic Powder, Olive Oil, Lemon Juice, Lemon Zest, Paprika, Cilantro, Salt, and Pepper.
Mango Dressing – This dressing has Mango Puree, Honey, Lemon Juice, and Extra Virgin Olive Oil. You can add in herbs like Oregano, Red Chilli Flakes, etc.
Mango Kale Salad Recipe
- 200 g Kale
- 300 gram Mangoes (peeled and cubed)
- 1/4 cup Pecans (toasted)
- 2 tbsp Coriander (chopped)
For the dressing:
- 2 tbsp Extra Virgin Olive Oil
- 1 tbsp Lemon Juice
- 1/2 tsp Lemon Zest
- 1 tsp Honey
- Salt (to taste)
- Pepper (to taste)
- Chop the kale and add it in a bowl.
- Add 1 tsp olive oil and massage the kale using your hands for 1-2 minutes until it is softened.
- Mix the ingredients for dressing in another bowl.
- Pour the dressing over the salad and toss well.
- Top the salad with mango cubes, pecan and coriander just before serving.