Mango Kale Salad Recipe: A Delicious and Healthy Vegan Option

I was first introduced to the combination of mango in a salad when a friend of mine convinced me to do a detox. The detox plan was called FreshStart21 and the salad was called Jadah’s Mango Detox Salad. It had the combination of Spinach, Mango, Sunflower seeds, cilantro, and a salad dressing with lime, olive oil, and maple syrup.

Before I tried this salad I was of the opinion that it was impossible to get “full” without animal protein but this salad, it changed me, to say the least. Yes, I have always loved me a good salad for as long as I can remember, but salad was always just a side dish and while yes this salad is still a great side dish, it can equally be the star of the show. A showstopper if you will.

A few years later when I dipped my toes into veganism, this was one of the recipes that gave me hope that veganism was indeed possible and although I am no longer fully vegan, I still make this salad today. In fact, its become a staple at family gatherings, and I get asked for the recipe all the time. Even my very picky 8 year old loves it!

Today, the recipe has evolved. You see, although this salad gave me hope that I could one day be vegan, actually becoming a vegan introduced me to ingredients and methods I would have never thought of. One of these ideas came from Rip Esselstyn, and the documentary, Engine 2 Kitchen Rescue. Here he suggested to massage the Kale with Avocado, claiming it would be so good, that I would crave it! And crave this salad I do!

There are times when this salad takes on different forms but for the most part the recipe I make is below:

Mango Kale Salad Ingredients

• 2 heads of kale lettuce
• 1 avocado
• 2 Large Mangos
• 1/4 cup Maple Syrup
• 1/4 cup Lime Juice
• Salt to Taste
• Sunflowers or Pepitas (optional)
• Chia Seeds
• Cilantro (optional)

Instructions

1. Salad Dressing: Mix the maple syrup and lime juice together. This recipe will always be one part maple syrup to one part lime juice. (Optional) For added fiber, omega-3 fatty acids, protein, and minerals, add in a teaspoon of chia seeds, and allow the chia seeds to soak for at least 15 minutes. This allows the chia seeds to expand and reach their nutrient potential.

2. Prepare the Kale: Wash and chop the Kale by first removing the stem from the kale. I do this by putting my two fingers beside the stem and running my fingers down to remove the leaf. Once all the leaves have been separated from the stem, chop to your liking, and wash and rinse the kale. Use a salad spinner to remove excess water if needed.

Place the kale in a large bowl. Cut the avocado in half, remove the seed, and scoop both halves of the avocado into the bowl. Massage the avocado into the kale until it practically disappears, resulting in a brighter and greener appearance. The Kale will also reduce significantly in size after being massaged.

4. Mango – Cut the mango into chunks and set aside.

5. Cilantro (Optional) – Finally chop the cilantro and set aside.

6. Assemble – Pour in ALL or the desired amount of dressing into the avocado massaged Kale and salt to taste. Lastly, throw in the mango, cilantro and your choice of pepitas or sunflowers. Grab some tongs to gently combine the ingredients and top with extra mango and pepitas/sunflowers for a beautiful and delicious look.

7. Serve: Enjoy your fresh and vibrant kale salad!

Feel free to adjust the ingredients to your taste. Enjoy your healthy and tasty creation! 🥗

Would you like any other recipe ideas or tips?