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    Home » Recipes » Course » Salads

    Healthy Kale Mango Salad

    Published: Jun 30, 2020 || Last updated: Jan 10, 2023 by Farrukh Aziz

    358 shares
    Jump to Recipe

    5 minutes Kale Mango 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.

    Mango Kale Salad in wooden bowl with forks, mango cubes and dressing in two small bowls.

    Jump to:
    • Why we love this salad?
    • Ingredients
    • How to make Kale Mango Salad
    • Frequently asked questions
    • Serving Ideas
    • Storage
    • More Delicious Summer Salads for you:
    • 📖 Recipe

    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. I love to pair this tropical fruit in Salad, simple Fruit Salad, with yogurt to make Lassi, Mango dessert, Smoothie, Salsa and even in biryani.

    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.

    Why we love this salad?

    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. It 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. Its Gluten free Paleo, and whole30! Skip Honey and add maple syrup, and it turns Vegan!

    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.

    So, all in all it is a perfect detox salad that is light, filling, healthy and tasty.

    *More Healthy Salad Recipes for you to try:

    • Kale Chickpeas Salad with Tahini and Pomegranates
    • Spinach Strawberry Salad
    • Caprese Salad
    • Mixed Green Salad

    Ingredients

    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.

    How to make Kale Mango Salad

    To begin with, add olive oil, lemon juice, lemon zest, honey, dried oregano, chilli flakes, salt and pepper to taste in a glass jar.

    Lemon Dressing ingredients added into glass jar.

    Close the jar lid and whisk every thing well to form an emulsion.

    Mixing the lemon dressing ingredients in glass jar.

    Lemon Olive Oil dressing is ready for the slide, set it aside.

    Mixed Lemon dressing in glass jar ready to go in salad.

    Now, add roughly torn or chopped Kale leaves into large bowl.

    Roughly torn Kale leaves added into large glass 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.

    Softening the Kale leaves by massaging it using hands.

    Now, add mango cubes, roughly chopped almonds, mint leaves and a bit of salt and pepper to taste.

    Mango cubes, almonds, fresh mint leaves, salt and pepper added to softened Kale.

    Pour the dressing over the mixture.

    Adding Lemon Dressing over the Mango Kale mixture in bowl.

    Using two spoons or forks, mix gently to combine well.

    Mixing the salad ingredients in using spoon and fork.

    Serve immediately.

    Mango Kale Salad with almonds and lemon dressing is ready to serve.

    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.

    Serving Ideas

    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 or Baked Lamb, Chicken, Salmon and Kababs along with herbed rice.

    Storage

    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.

    More Delicious Summer Salads for you:

    • kale apple salad in a grey speckled bowl on a grey table with silverware to the side
      Kale Apple Salad
    • close up shot of heirloom tomato salad with feta cheese on a grey oval platter
      Summer Tomato Salad
    • overhead shot of summer strawberry salad on a rectangular serving tray on a white wooden table
      Summer Strawberry Salad
    • Watermelon feta salad with mint and red onions in a white bowl with a black fork
      Watermelon Feta Salad

    If you tried this yummy, fresh and easy recipe for Mango Kale Salad, please be sure to rate and review it below! If you'd like more tasty recipe ideas delivered straight to your inbox, sign up for my email newsletter. You can also follow me on Pinterest, Instagram or Facebook or YouTube to see what I'm up to in the kitchen.

    📖 Recipe

    Mango Kale Salad in wooden bowl with 2 forks in it, cut mangoes and dressing in two small bowls on side.
    4.67 from 6 votes
    Print

    Kale Mango Salad Recipe

    This 5 minutes flavorful and healthy mango kale salad recipe with sweet and sour lemon dressing makes a perfect side dish to meal or as a snack. It's seriously too good to resist!
    Course Salad
    Cuisine American
    Diet Gluten Free, Paleo, Whole30
    Prep Time 10 minutes
    Cook Time 0 minutes
    Total Time 10 minutes
    Servings 3
    Calories 335kcal
    Author Farrukh Aziz

    Video

    Ingredients
     

    • 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
    Prevent your screen from going dark

    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. 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.

    Notes

    Always, remove the thick steak and vein from Kale before using it for salads.
    Soften the leaves by massaging it to enhance the flavor and reduce the bitterness. You can drizzle little bit of prepared dressing or just olive oil to soften the leaves.
    You can store the softened kale in refrigerator upto 2 days.
    Chilli flakes is totally optional in lemon dressing, you can skip it if you wish to.
    Add cubed mango and toss the salad just before serving.
    Replace honey with maple syrup or agave nectar for vegan version.
    You can add nuts of choice instead of almonds. peace and walnuts works great too.
     

    Nutrition

    Calories: 335kcal | Carbohydrates: 43g | Protein: 6g | Fat: 19g | Saturated Fat: 2g | Sodium: 32mg | Potassium: 745mg | Fiber: 4g | Sugar: 32g | Vitamin A: 9142IU | Vitamin C: 162mg | Calcium: 150mg | Iron: 2mg
    Tried this recipe?Tag @cubesnjuliennes on Instagram and hashtag it #cubesnjuliennes!
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    I am Farrukh, the face behind this beautiful recipe blog Cubes N Juliennes. I am a microbiologist by qualification turned into a Food enthusiast... Know more about me ->

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