Kale Salad with Mango, Feta & Avocado
User Reviews
5
-
Prep Time
15 mins
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Servings
6 servings
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Calories
345 kcal
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Course
Salad
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Cuisine
Mediterranean
Kale Salad with Mango, Feta & Avocado
Description
Finely chopped kale is massaged with olive oil and salt to soften its fibrous leaves, making it more palatable and tender. Cubed mango imparts a juicy sweetness, complemented by diced red onion’s mild sharpness. Toasted almonds or seeds add a nutty crunch, while creamy avocado cubes provide a rich texture contrast. Crumbled feta cheese introduces a salty, tangy depth.
The dressing combines orange juice and zest with Dijon mustard, honey, minced garlic, and olive oil, yielding a sweet and savory vinaigrette with bright citrus notes. Tossing the salad with this dressing enhances the fruit and kale flavors without overpowering them. The avocado is added last to prevent mashing.
This salad works well as a refreshing side dish or a stand-alone light meal, offering varied textures and a balance of sweet, savory, and citrus flavors.
Ingredients
- 1 head kale ribs removed, chopped finely
- 1 Mango cubed
- 1/2 purple onion diced
- 1/2 cup almonds pepitas, or sunflower seeds, lightly toasted
- 1 large avocado diced
- 1 cup feta cheese crumbled
Dressing
- 1 orange zest and juice
- 1 garlic minced, clove
- 1 teaspoon Dijon mustard
- 2 teaspoons honey
- 1/3 cup olive oil plus extra for massaging
- salt
- black pepper
Instructions
- In a large bowl, drizzle kale with 2 or 3 tablespoons of olive oil and a 1/4 teaspoon salt and massage the leaves for a couple of minutes to soften them.
- Add, mango, feta, onion and pepitas.
- To make dressing, whisk all ingredients together in a small bowl. Toss with salad.
- Add the avocado last, so it doesn't get smashed and adjust salt and pepper if necessary.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 345 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 345kcal | 17% |
| Carbohydrates | 18g | 6% |
| Protein | 8g | 16% |
| Fat | 29g | 45% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 17g | 85% |
| Trans Fat | 0.002g | 0% |
| Cholesterol | 22mg | 7% |
| Sodium | 309mg | 13% |
| Potassium | 456mg | 10% |
| Fiber | 6g | 24% |
| Sugar | 10g | 20% |
| Vitamin A | 2.742IU | 0% |
| Vitamin C | 49mg | 54% |
| Calcium | 231mg | 23% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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