Kale, Mango, and Avocado Salad

Staff Writer
Kale, Mango, and Avocado Salad
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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Ready in
10
2
Servings
546
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 bunch curly kale, cut into strips
  • 1 shallot, thinly sliced
  • 1 champagne mango, diced
  • 1 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. 

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.

Nutritional Facts

Total Fat
39g
60%
Sugar
29g
N/A
Saturated Fat
6g
28%
Protein
10g
20%
Carbs
52g
17%
Vitamin A
603µg
67%
Vitamin B6
0.9mg
43.3%
Vitamin C
210mg
100%
Vitamin E
8mg
41%
Vitamin K
760µg
100%
Calcium
209mg
21%
Fiber
15g
62%
Folate (food)
312µg
N/A
Folate equivalent (total)
312µg
78%
Iron
3mg
19%
Magnesium
128mg
32%
Monounsaturated
26g
N/A
Niacin (B3)
4mg
21%
Phosphorus
243mg
35%
Polyunsaturated
5g
N/A
Potassium
1456mg
42%
Riboflavin (B2)
0.3mg
20.4%
Sodium
1055mg
44%
Thiamin (B1)
0.3mg
17.8%
Zinc
2mg
12%