5.0 from 15 votes
Kale Salad with Mango, Feta & Avocado
Kale salad with mango, feta and avocado.
Prep Time
15 mins
Servings: 6 servings
Calories: 345 kcal
Course:
Salad
Cuisine:
Mediterranean
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 clove minced
- 1 teaspoon Dijon mustard
- 2 teaspoons honey
- 1/3 cup olive oil plus extra for massaging
- salt and 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.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
345kcal
(17%)
Carbohydrates
18g
(6%)
Protein
8g
(16%)
Fat
29g
(45%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
4g
Monounsaturated Fat
17g
Trans Fat
0.002g
Cholesterol
22mg
(7%)
Sodium
309mg
(13%)
Potassium
456mg
(13%)
Fiber
6g
(24%)
Sugar
10g
(20%)
Vitamin A
2.742IU
(0%)
Vitamin C
49mg
(54%)
Calcium
231mg
(23%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 345
% 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.