Mango Coconut Kale Salad
A quick salad is one of the best ways to get you eating your veggies. It’s the best way to get loads of nutrients without even trying. This mango coconut kale salad has humble ingredients, yet has so many variations, you could eat a different one every day of the week.
It’s full of bold flavors and is very nutrient-rich. It features crisp tender veggies in a seriously flavorful broth. Serve hot or cold, it’s a satisfying plant-based lunch or side dish. Toasted coconut stands up to the bold flavor of kale in this salad. Mango is a refreshing addition to the freshness of this salad.
Salad Variations
There are a multitude of options, depending on your nutritional needs. Here are my suggestions for serving this salad:
- Substitute citrus juice with apple cider vinegar (my personal fav!).
- Substitute cashews with any tree nut.
- Add cubed avocado.
- Substitute nuts with seeds (sunflower, pumpkin, flax, poppy, chia, hemp, etc.).
- Add cooked beans or legumes.
- Add cooked grains (Farro, Quinoa, etc.).
- If you like your salad a bit on the spicy side, increase the amount of red pepper flakes.
- This salad can be served hot or cold
How to Make Mango Coconut Kale Salad
Prep: 15 mins
Cook: 5 mins
Total: 20 mins
Yield: 6 servings
Serving Size: 1 ½ cups
Ingredients
- 6 cups chopped stemmed curly kale (raw or blanched)
- 1½ Tbsp. lemon juice (or lime, fresh squeezed)
- 1 Tbsp. olive oil
- 1 Tbsp. honey
- ½ tsp. crushed red pepper
- 2 cups mango cubes (1 ripe mango, peeled and diced)
- ¼ cup unsweetened flaked coconut (toasted or untoasted)
- ¼ cup cashews, chopped (toasted or untoasted)
- Sea salt (or Kosher) and freshly ground black pepper, to taste
Directions
- Combine olive oil, citrus juice, honey, crushed red pepper, ground black pepper, and salt in a large bowl, stirring with a whisk.
- Add kale, coconut, nuts, and mango; toss.
Make Ahead and Storage
To meal prep, you can easily make it (without the dressing ingredients) 1 day in advance and refrigerate until serving. Then just add dressing and toss. Leftovers stay good for about 2 days in the refrigerator.
Note: Adding any acidic ingredient to kale and storing the mix will cause the green leaves to become discolored over prolonged time.
Nutritional Info
| Serving Size: | 1 cup | 133 calories |
| Carbs | 15g | 36% |
| Dietary Fiber | 2g | |
| Sugar | 4g | |
| Fat | 6.9g | 54% |
| Saturated | 2.6g | |
| Polyunsaturated | 1g | |
| Monounsaturated | 4g | |
| Trans | 0g | |
| Protein | 4g | 10% |
| Sodium | 112mg | |
| Potassium | 396mg | |
| Cholesterol | 0mg | |
| Vitamin A | 0% | |
| Vitamin C | 0% | |
| Calcium | 0% | |
| Iron | 0% |
This salad recipe can be made…
Vegetarian, vegan, plant-based, dairy-free and gluten-free.
Cook’s Notes: For more information about creating a healthy plate, visit www.choosemyplate.gov.
Sources:
https://www.myfitnesspal.com/food/calories/safeway-kale-mango-coconutsalad-440802127
https://www.myrecipes.com/recipe/kale-salad-mango-coconut
By Darcy Lenz
Recipe by Cooking Light, January 2014
https://www.mastercook.com/app/recipe/WebRecipeDetails?recipeId=9292125
Date Added: 6/28/2016
https://www.keyingredient.com/recipes/951355038/kale-salad-with-mango-and-coconut/
By á-29897