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kale salad recipe

Mango Kale Salad Recipe

🥭🥬 Mango Kale Salad is a vibrant, refreshing, and nutritious bowl combining sweet, juicy mango, hearty kale, quinoa, black beans, sweetcorn, creamy avocado, and crunchy tortilla strips. Finished with a zesty cilantro-lime dressing, this colourful salad is perfect for a healthy lunch, light dinner or make-ahead meal.
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Prep Time 15 minutes
Cook Time 15 minutes
Course Salad, Side Dish
Cuisine Mexican
Servings 6 People
Calories 682 kcal

Equipment

  • 1 Large Mixing Bowl
  • 1 Small Measuring Spoons And Cups
  • 1 Sharp Chef’s Knife
  • 1 Chopping Board
  • 1 BlenderLarge Skillet
  • 1 Medium Saucepan –
  • 1 Serving Spoon:

Ingredients
  

For The Salad

  • 3 Bunches Kale
  • 1½ Cups Cooked Quinoa
  • 2 Bell Peppers
  • 4 Ears Sweetcorn
  • 3 Ripe Mangoes
  • 1 Jalapeño
  • 1 Can Black Beans
  • 2 Avocados
  • 2 Tablespoons Olive Oil
  • Feta Cheese
  • Roasted Sunflower Seeds
  • Tortilla Chips

For The Cilantro-Lime Vinaigrette

  • 1 Cup Fresh Coriander
  • ⅔ Cup Olive Oil
  • ¼ Cup White Vinegar
  • 2 Tablespoons Honey
  • Juice Of 2 Limes
  • 2 Garlic Cloves
  • ½ Teaspoon Salt
  • 2–4 Tablespoons Water

Instructions
 

Step 1: Cook The Quinoa

  • Rinse the quinoa under cool running water.
  • Cook it according to the packet instructions.
  • Once tender, remove it from the heat.
  • Allow the quinoa to cool completely before adding it to the salad.

Step 2: Blend The Cilantro-Lime Dressing

  • Add the fresh coriander, olive oil, white vinegar, honey, lime juice, garlic and salt to a blender.
  • Blend until smooth and emulsified.
  • Add water one tablespoon at a time if the dressing is too thick.
  • Taste and adjust the lime juice, honey or salt as needed.

Step 3: Char The Sweetcorn

  • Heat a large skillet over medium-high heat.
  • Add the sweetcorn kernels.
  • Cook for approximately 5 minutes, stirring occasionally.
  • Continue until some of the kernels develop light golden-brown or charred spots.
  • Remove from the heat and allow to cool slightly.

Step 4: Prepare The Mango And Vegetables

  • Peel the mangoes and cut the flesh into evenly sized cubes.
  • Slice the bell peppers thinly.
  • Finely chop the jalapeño.
  • Drain and rinse the black beans thoroughly.
  • Dice or slice the avocado shortly before serving.

Step 5: Massage The Kale

  • Place the prepared kale in a large mixing bowl.
  • Drizzle over the olive oil.
  • Use clean hands to massage the kale for approximately 1–2 minutes.
  • Continue until the leaves become softer and slightly darker.

Step 6: Build The Salad

  • Add the cooled quinoa to the kale.
  • Add the sliced peppers, jalapeño, mango, black beans and charred sweetcorn.
  • Gently fold everything together using large salad spoons.
  • Avoid aggressive stirring to keep the mango pieces intact.

Step 7: Add The Dressing

  • Pour a moderate amount of the cilantro-lime vinaigrette over the salad.
  • Toss gently until the ingredients are lightly coated.
  • Add more dressing gradually if needed.
  • Reserve any remaining dressing for serving.

Step 8: Add The Finishing Touches

  • Arrange the avocado over the top of the salad.
  • Scatter over the crumbled feta.
  • Sprinkle with roasted sunflower seeds.
  • Add the tortilla chips immediately before serving to maintain their crunch.
  • Serve the Mango Kale Salad immediately.

Notes

  • 🥭 Choose Firm-Ripe Mangoes: Use sweet, fragrant mangoes that are ripe but firm enough to dice without becoming mushy.
  • 🥬 Massage The Kale: Gently massage the chopped kale with olive oil for 1–2 minutes to soften the leaves and reduce their bitterness.
  • 🌾 Cool The Quinoa: Allow the cooked quinoa to cool completely before adding it to the salad to keep the vegetables crisp.
  • 🌽 Char The Sweetcorn: Lightly cook the sweetcorn until golden in spots for a delicious smoky-sweet flavour.
  • 🍋 Taste The Dressing: Adjust the lime juice, honey and salt to achieve the perfect balance of sweet, tangy and savoury flavours.
  • 🥑 Add Avocado Last: Fold in the avocado gently just before serving to prevent it from becoming mashed.
  • 🌶️ Adjust The Heat: Remove the jalapeño seeds for a milder salad or leave some seeds in for extra heat.
  • 🌻 Keep The Crunch: Add the sunflower seeds and tortilla strips just before serving so they stay crisp.
  • 🥗 Dress Gradually: Start with a little cilantro-lime dressing and add more as needed to prevent the salad from becoming soggy.
  • 🧊 For Meal Prep: Store the salad components and dressing separately, then combine shortly before serving for the freshest texture.
Keyword Mango Kale Salad