5 minutes Mango Kale Salad - Its' flavorful, healthy and super easy indeed!
Massaged Kale, sweet mango chunks and nuts with tangy lemon dressing makes it too good to resist.
This Kale Mango Salad makes a perfect side dish to meal or munch it as a snack.
Toady, saying goodbye to mangoes with this lovely salad recipe. Yes, these are the season's last Alphonso mangoes which I actually have put to the best use.
Mango in salads are just amazing, be it in raw form or the ripe ones. Personally, I feel ripe mangoes pairs so well with fresh greens and some crunchy nuts in salads.
Just like how I love to make this family favorite mango salad with kale and almonds in lemon honey dressing.
About the recipe
A bowlful of refreshing summer salad is always in for me. Bring it on anytime and I am all sorted for light lunch or a mid meal snack.
Come summer and I love to whip up salads that are simple and full of flavors. They are super tasty, light and at the same time a healthy nosh.
I keeps me full and going through out the day. And the great part is, it barely takes any time.
One such all time favorite of mine is this Mango Kale Salad with almonds and honey lemon dressing.
It has a perfect balance of flavors that's crunchy, sweet, tangy, nutty, as well spicy. I love to add a hint of red chilli flakes in it.
It is light on stomach, loaded with fibre and protein as it has mango, almonds and some soothing fresh mint leaves in it.
Further, almonds adds nice crunch and more taste to the salad. This tasty Kale Mango Salad has so much of zing that one can go on eating it.
Its Gluten free Paleo, and whole30! Skip Honey and add maple syrup, and it turns Vegan!
Not only mine but even my family loves munching on it, especially my son. Because most of times he runs away seeing greens. And after eating this salad, he keeps asking me for it more.
So, all in all it is a perfect detox salad that is light, filling, healthy and tasty.
This tasty crunchy salad 5 minutes Kale Mango salad needs only few things that you can count on a finger.
I love this basic Lemon Dressing that goes perfect in salad with Kale and Mango.
For Dressing we need:
Extra Virgin Olive Oil, Lemon Juice, Lemon Zest, a bit of Honey, Dried Oregano, red chilli flakes, Salt and Pepper.
Lemon juice and zest gives nice fresh zing while honey balances the tang giving a sweet hint.
Red chilli flakes is as per the option, if you would like add some. Or, you can also skip it.
You can add herbs of your choice for them dressing. They can be basil, cilantro or even mixed dried herbs goes great.
Mango : There are number of varieties we find here in India. For this Mango Salad recipe, I love to use Alphonso. Sadly, this is the last of the season.
You can use any sweet variety of ripe mango you like.
Kale : It's one of the healthiest greens with mild earthy and a bit bitter flavor. Though bit bitter, I love to eat kale in salad and stir fries.
These are full of nutrition and it would not at all be wrong to say Kale is superfood. Once you eat it, I am sure you will start to enjoy it.
Just that you need to know the right way to use it in salads which I shall be telling you here in this post.
Almonds : We all are very well aware of health benefits of almonds. It not only adds great crunch and taste but also nutrition to the salads.
Fresh Mint Leaves : I love the addition of fresh mint leaves as it adds nice refreshing taste as well aroma in this mango kale salad.
Step by step instructions
To begin with, add olive oil, lemon juice, lemon zest, honey, dried oregano, chilli flakes, salt and pepper to taste in a glass jar.
Close the jar lid and whisk every thing well to form an emulsion.
Lemon Olive Oil dressing is ready for the slide, set it aside.
Now, add roughly torn or chopped Kale leaves into large bowl.
Using your hand, crush the leaves for 1-2 minutes to soften it. (You can drizzle little dressing or only extra virgin olive oil here to massage it).
The process of massaging kale will reduce the bitterness and enhance its flavour.
Now, add mango cubes, roughly chopped almonds, mint leaves and a bit of salt and pepper to taste.
Pour the dressing over the mixture.
Using two spoons or forks, mix gently to combine well.
Ideally, you can store the softened kale in refrigerator upto 2 days. You can drizzle little bit of prepared dressing or just olive oil to soften the leaves.
Add mango cubes along with rest of the ingredients and toss the salad just before serving.
Please avoid freezing the massages kale as well as the salad. Freezing will ruin it and the salad will loose its flavor and crunch.
Serve this Kale Mango Salad as a light meal for lunch or dinner. Or as a side dish to Sandwiches, Burgers or Pastas.
When we throw a Barbecue Meal party during weekends, we serve this salad as sides to Grilled Lamb, Chicken and Kababs along with herbed rice.
Frequently asked questions
Is kale greens good for you?
The answer is yes! This superfood Kale is nutrient packed greens with lots of health benefits.
Kale greens is a good source of Calcium, Vitamin B6, Vitamin A, K and C. It is also good source of fibre giving great digestive support.
Further, it contains minerals like Potassium, Copper, Manganese, Magnesium and Iron.
Moreover, it helps in reducing cholesterol that reduce the risk of heart diseases.
How do you soften kale leaves?
Always, first clean and wash the leaves. Pat dry them. Rip off the leafy part from thick stalk and veins.
Add the torn leaves into a large bowl and using your hand, massage kale leaves for 1-2 minutes to soften it. You can add few drops of olive oil , salt and lemon juice to season it.
Or you may simply crush it with any seasonings. Some people just combine this raw leaves, olive oil, squeeze lemon juice and refrigerate overnight to soften the leaves.
How do you eat kale in salads?
Kale is usually eaten raw in salads. Add softened leaves in large bowl, add nuts fruits or veggies along with seasoning or dressing of your choice.
Toss well until combined, serve.
Nuts like almonds, walnut, pistachios and seeds like pepitas (pumpkin seeds), sesame seeds, poppy seeds taste great in salads.
Chickpeas as well as quinoa goes very well with it in salads. So, you can go on ahead with the combinations you like and make your own healthy Kale salad recipe.
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Mango Kale Salad Recipe
- 3 tablespoons Extra Virgin Olive Oil
- 2 tablespoons Lemon Juice
- 1 teaspoon Lemon Zest
- ½ tablespoon Honey or Agave Nectar or Maple Syrup
- ½ teaspoon Dried Oregano
- ¼ teaspoon Chilli Flakes
- Salt and Pepper To Taste
- 3 cups Kale
- 3 Mangoes
- 2-3 tablespoons Almonds
- ¼ cup Fresh Mint Leaves
- To begin with, add olive oil, lemon juice, lemon zest, honey, dried oregano, chilli flakes, salt and pepper to taste in a glass jar.
- Close the jar lid and whisk every thing well to form an emulsion. Set it aside.
- Now, add roughly torn or chopped Kale leaves into large bowl.
- Using your hand, crush the kale leaves for 1-2 minutes to soften it (you can drizzle little dressing or olive oil here to massage the leaves).
- Now, add mango cubes, roughly chopped almonds, mint leaves and a bit of salt and pepper to taste
- Pour the dressing over the mixture.
- Using a pair of spoons or forks, mix gently to combine well.
- Serve immediately.