Description
A refreshing and nutritious kale salad with mango, nuts, and a zesty dressing.
Ingredients
Scale
- 8 ounces kale leaves
- 10 ounces peeled and cubed mangoes
- ¼ cup toasted and chopped pecans
- 2 tablespoons chopped cilantro
- 2 tablespoons extra virgin olive oil (plus 1 teaspoon for massaging the kale)
- 1 tablespoon freshly squeezed lemon juice
- ½ teaspoon lemon zest
- 1 teaspoon maple syrup
- ½ teaspoon salt
- ¼ teaspoon freshly cracked black pepper
Instructions
- Wash kale leaves and discard the tough stem using a sharp paring knife. The most important thing to know about kale is that the stalk is nearly inedible. It is very bitter and fibrous and should be removed prior to cooking or using in a salad.
- To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the sharp paring knife, or tear the leaves away with your hands.
- Chop the leaves roughly. We need approx 7 ounces of chopped leaves.
- Massaging the kale leaves is important to make them soft and edible. Add the chopped kale leaves to a large bowl.
- Add 1 teaspoon extra virgin olive oil and massage the kale using your hands for 1-2 minutes until the leaves get softer and darker in color.
- Stir together extra virgin olive oil, lemon juice, lemon zest, maple syrup, salt, and pepper in a small mixing bowl using a wire whisk.
- Pour the dressing over the kale leaves and toss well.
- Add mango cubes, pecans, and cilantro to the bowl and toss well.
- Serve immediately.
Notes
- The kale should be well-massaged to enhance its texture and flavor.
- This salad is best served immediately for optimal freshness.
- Prep Time: 15 minutes
- Category: Salad
- Method: Raw
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 200
- Sugar: 5g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg