Mango with kale: Try this salad recipe at home
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Mango with kale: Try this salad recipe at home

Kale is a popular vegetable and a member of the cabbage family

Mango with kale: Try this salad recipe at home

It's the mango season which means the fruit is not only juicy, it is also affordable. Everyone loves mangos and nothing tastes better than a mango salad on any given day. However, the secret to a fabulous mango salad is the combination of  flavours in the salad ingredients and fresh lime peanut dressing.

To turn your mango salad recipe into a nutrient-dense powerhouse of  ingredients, choose kale as a base before adding a bunch of colours and flavours.

Why kale? 

According to Healthline, a health website, of all the super healthy greens, kale is king. It is definitely one of the healthiest and most nutritious plant foods in existence.

For instance, kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. For example, kale is a popular vegetable and a member of the cabbage family. Like cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts, kale is a cruciferous vegetable.

Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), vitamin K (good for blood clotting and bone-building) and Folate, a B vitamin that’s key for brain development -- Alpha-linolenic acid, an omega-3 fatty acid. Although kale has far less omega-3 than fish, it’s another way to get some of this healthy fat into your diet.

Read | Tasty & healthy apple walnut salad recipe

Lutein and zeaxanthin are nutrients that give kale its deep, dark green colour and protect against macular degeneration and cataracts. Kale also has minerals including phosphorus, potassium, calcium, and zinc.

Nutrients in kale can help you:
Lower cholesterol
Prevent cancer
Lose weight by filling you up with high water content but few calories


Ingredients for mango salad

Red onion
Avocado (do not add until ready to serve)
Peanuts (optional)
Lime zest

Mango salad oil-free dressing:

As simple as making the salad, the dressing is equally easy. Blend peanuts, rice vinegar, soy sauce or tamari (for a gluten-free option), fresh lime juice and zest
garlic, red chilli flakes (optional), and water


Combine all ingredients in a large bowl. Toss to combine. Add chopped tomato, onion, cucumber, cilantro, and oregano (optional), salt and soy sauce, and vinegar for salad dressing.

Prepare the mango salad dressing by combining all ingredients in a small bowl and whisking well to combine salad and toss to combine. It's now ready to eat!!

From light and fresh luncheons to dinner parties and potlucks, everyone will fall in love with this sweet and spicy mango with kale salad. Go ahead and try it today!