Kale, Mango, and Avocado Salad

Kale, Mango, and Avocado Salad
Staff Writer
Kale salad

Yasmin Fahr

Kale salad

I used to always avoid salads with fruit in them, thinking that they just didn't belong there, but recently I've discovered how well fruits work in salads. In this one, for instance, the sweetness of mango adds a colorful touch to the salad that nicely pairs with the toasted pumpkin seeds and creamy avocado. 

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Ingredients

  • bunch curly kale, cut into strips
  • shallot, thinly sliced
  • champagne mango, diced
  • avocado, diced
  • 1  Tablespoon  toasted pumpkin seeds
  • Sprig of fresh parsley or cilantro, stems removed and roughly chopped
  • Juice of 1 lemon
  • 3  Tablespoons  extra-virgin olive oil
  • Salt and pepper, to taste

Directions

Crumple the kale in your hand to tenderize it before placing it in the bowl. Add the remaining ingredients, toss to combine, and season to taste. Let sit for 30 minutes or serve immediately. 

Nutritional Facts

Total Fat
24g
34%
Saturated Fat
3g
13%
Carbohydrate, by difference
4g
3%
Protein
1g
2%
Vitamin K (phylloquinone)
16µg
18%
Calcium, Ca
4mg
0%
Choline, total
3mg
1%
Fiber, total dietary
1g
4%
Folate, total
1µg
0%
Magnesium, Mg
20mg
6%
Phosphorus, P
7mg
1%
Sodium, Na
191mg
13%
Zinc, Zn
1mg
13%

Mango Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Mango Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.