4.5
4 ratings

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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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. 

Nutritional Facts
Servings2
Calories Per Serving546
Total Fat39g60%
Sugar29gN/A
Saturated6g28%
Protein10g20%
Carbs52g17%
Vitamin A603µg67%
Vitamin B60.9mg43.3%
Vitamin C210mg100%
Vitamin E8mg41%
Vitamin K760µg100%
Calcium209mg21%
Fiber15g62%
Folate (food)312µgN/A
Folate equivalent (total)312µg78%
Iron3mg19%
Magnesium128mg32%
Monounsaturated26gN/A
Niacin (B3)4mg21%
Phosphorus243mg35%
Polyunsaturated5gN/A
Potassium1456mg42%
Riboflavin (B2)0.3mg20.4%
Sodium1055mg44%
Thiamin (B1)0.3mg17.8%
Zinc2mg12%