Best 3 Kale Salad With Mango Vinaigrette Recipes

Kale salad with mango vinaigrette is a refreshing and flavorful salad that's perfect for summer. The kale is massaged with lemon juice and salt to soften it, then tossed with ripe mango, red onion, and toasted almonds. The mango vinaigrette is a sweet-and-tangy dressing that brings the whole salad together. This salad is not only delicious but also packed with nutrients. Kale is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Mangoes are a good source of vitamin C and fiber, and almonds are a good source of protein, healthy fats, and fiber. The vinaigrette is also made with olive oil, which is a good source of monounsaturated fats. This salad is a great way to get your daily dose of fruits, vegetables, and healthy fats.

In addition to the main kale salad recipe, the article also includes recipes for three different variations of the salad. The first variation is a kale salad with roasted sweet potatoes and black beans. This salad is a hearty and filling meal that's perfect for lunch or dinner. The second variation is a kale salad with grilled chicken and avocado. This salad is a light and healthy option that's perfect for a summer cookout. The third variation is a kale salad with quinoa and feta cheese. This salad is a protein-packed salad that's perfect for a post-workout meal.

Let's cook with our recipes!

MASSAGED KALE SALAD

Massaged Kale Salad image

For a delicious, healthy salad, try Aarti Sequeira's Massaged Kale Salad from Food Network. Fresh mango adds sweetness and pumpkin seeds add crunch to the dish.

Provided by Aarti Sequeira

Time 20m

Yield 4 servings

Number Of Ingredients 8

Ingredients

1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher salt
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons

Steps:

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes. Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Nutrition Facts : Calories 269, Fat 17 grams, SaturatedFat 2.5 grams, Sodium 170 milligrams, Carbohydrate 28 grams, Fiber 4 grams, Protein 6 grams, Sugar 14 grams

MANGO KALE CHOPPED SALAD WITH CILANTRO LIME DRESSING

Mango Kale Chopped Salad with Cilantro Lime Dressing image

Mango Kale Salad with Cilantro Lime Dressing: A vegan no-cook, fast, easy to toss together salad that's sure to become your new summer go-to!

Provided by Tieghan Gerard

Time 20m

Number Of Ingredients 16

Ingredients

5-6 cups shredded kale
1 cup shredded cabbage
2 mangos, diced
2 Persian cucumbers, chopped
1-2 bell peppers, thinly sliced
1 cup grilled or roasted corn
1-2 avocados, chopped
1/4 cup toasted sunflower seeds
2 cups fresh cilantro
1/2 cup Thai basil
1/4 cup fresh lime juice
1 jalapeño, seeded, if desired
1 tablespoon fresh grated ginger
1/3 cup extra virgin olive oil
1/4 cup tahini
tajin, to taste (optional) ((I use about 2 teaspoons))

Steps:

1. In a salad bowl, combine the kale, cabbage, mango, cucumbers, bell peppers, and corn.2. To make the dressing. Combine all ingredients in a food processor and pulse until combined and creamy. Taste and season with tajin, salt, and pepper. 3. Pour the dressing over the salad. Toss well to combine. Top with avocado and sunflower seeds.

Nutrition Facts : Calories 354 kcal, ServingSize 1 serving

CRUNCHY KALE SALAD WITH YOGURT VINAIGRETTE

Crunchy Kale Salad with Yogurt Vinaigrette image

Massaging the kale with olive oil softens the texture of the leaves, making them a perfect salad base. Granola gives the salad a pleasantly sweet crunch.

Provided by By Betty Crocker Kitchens

Categories Side Dish

Time 10m

Yield 4

Number Of Ingredients 11

Ingredients

1 bunch kale with stems removed
1/4 cup olive oil
1/4 teaspoon salt
1/4 cup olive oil
1/4 cup Greek vanilla yogurt
2 tablespoons red wine vinegar
1 tablespoon lemon juice
2 teaspoons coarse-grained Dijon mustard
1 teaspoon finely chopped garlic
1/4 cup Nature Valley™ oats 'n honey protein granola
1/4 cup dried cranberries

Steps:

In large bowl, mix kale, 1/4 cup olive oil and the salt. Massage with your hands 2 to 3 minutes or until kale softens slightly.
In blender or food processor, place Yogurt Vinaigrette ingredients. Cover; blend or process until smooth.
Divide kale among 4 plates. Drizzle with vinaigrette; top with granola and dried cranberries. Pass any remaining dressing.

Nutrition Facts : Calories 330, Carbohydrate 14 g, Cholesterol 0 mg, Fat 5 1/2, Fiber 2 g, Protein 3 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 250 mg, Sugar 8 g, TransFat 0 g

Tips:

For the best flavor, use ripe mangoes. If your mangoes are not ripe, you can ripen them by placing them in a paper bag with an apple or banana for a few days.
If you don't have any mango vinegar, you can make your own by combining equal parts mango juice and white vinegar.
To make the salad more substantial, add some grilled chicken, shrimp, or tofu.
For a vegan version of the salad, omit the feta cheese and use a plant-based milk instead of cow's milk.
The salad can be made ahead of time and stored in the refrigerator for up to 3 days.

Conclusion:

This kale salad with mango vinaigrette is a healthy and delicious salad that is perfect for a summer meal. The combination of sweet and tangy flavors is sure to please everyone at your table, and the salad is packed with nutrients that will keep you feeling full and satisfied. So next time you're looking for a healthy and refreshing salad, give this kale salad with mango vinaigrette a try.