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10 min

Mango Kale Salad

Mango Kale Salad Photo 1

Time

10 min

Serving

2 persons

Calories

0

Rating

4.00★ (1)

Author: Antonina Blum

Kale, also known as borecole, is one of the healthiest vegetables.  One cup of chopped kale contains just 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K (source).  It also has cancer fighting Phytonutrients and sulforaphane, lutein for healthy eyes, fibers, carotenoids, and a good source of copper, potassium, iron, manganese and phosphorus (source).  Kale is a super powerful green food!
But how about the flavor?  This leafy green vegetable is a bit bitter and has a mild earthy flavor, but not as pungent as mustard greens.  Even if you have a doubt, it’s worth giving it a try for the sake of good nutritious value. You may actually enjoy eating it.

Ingredients

  • kale: 3 cup (stalks removed and discarded, thinly sliced leaves)
  • lemon: 0.5 piece (squeezed, save juice)
  • blood orange infused olive oil: 2 Tbsp (You can use extra virgin olive oil and squeeze a bit of orange juice for similar flavor.)
  • champagne mango: 1 piece (diced small, + Kosher salt, Freshly ground black pepper)

Metric Conversion

Stages of cooking

Mango Kale Salad Photo 2 1
Mango Kale Salad Photo 3 2
Mango Kale Salad Photo 4 3
  1. Gather all the ingredients.

    Mango Kale Salad Photo 2
  2. Combine all ingredients except for mango in a large bowl. Using your hands massage the kale until soft, about 1 minute.

    Mango Kale Salad Photo 3
  3. Add chopped mango, toss all together, and serve.

    Mango Kale Salad Photo 4

History of the Mango Kale Salad:

The Mango Kale Salad is a modern international recipe that perfectly blends the health benefits and flavors of two distinct ingredients - mango and kale. While kale has been used in various salad recipes for centuries, the addition of the sweet and tangy mango is a relatively new twist. The salad has become popular over the past decade as people become more health-conscious and conscious of the different flavors that can be incorporated in their food. This refreshing, vibrant salad has become popular across the globe and is a favorite among nutritionists and health enthusiasts.

Tips and Tricks for Mango Kale Salad Recipe:

  1. Always ensure that you use fresh, organic kale for the recipe.
  2. To remove the bitterness in kale, you can massage the leaves with your hands for a minute, as it helps to break down the cell walls and soften the kale.
  3. Use a sharp knife to cut the kale into thin ribbons for easy salad preparation.
  4. The addition of olive oil and freshly squeezed lemon juice is crucial to giving the salad an excellent tangy and smooth texture.
  5. You can substitute blood orange-infused olive oil with any good quality olive oil you have.
  6. Ensure to dice the mango into small pieces to enhance the flavor and ensure that it balances the texture of the kale.

Tips for presenting the dish:

  1. Always serve the salad chilled to retain the freshness and nutrients of the ingredients.
  2. Garnish the salad with chopped almonds or walnuts for an additional crunch and nutty flavor.
  3. You could use a mix of red and green kale to enhance the color contrast of the salad.
  4. Serve it in a bright, colorful salad bowl that can complement the colors of the ingredients.
  5. You can also sprinkle some black pepper and kosher salt atop the salad to heighten the flavor.

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