Kale salad with mango, avocado, and feta. Full of flavor, this salad is perfect as a side dish, or a vegetarian meal.
(This post was originally post on July 9th, 2012. I’ve updated the photos. This post contains affiliate links)
Kale; not just a pretty face!
I have to say, that I was a little late to the “kale game” when I first tried a kale salad in 2011. Kale salads had been swirling around on the internet for a few years, but to be perfectly frank, I had only used kale for catering. In cooking school, we used kale leaves to line platters or tuck under other lettuces. Kale is sturdy, so it could easily be rinsed off and used again. But most of the time it ended up in the trash. It’s the tough nature of the leaves that turns off most people. Kale isn’t a veggie you can easily grab and go like carrots or celery.
The key is massaging the leaves.
Because the leaves are so tough, they really need to be “massaged” to break down the fibers. To soften, just add a little olive oil, salt and pepper, and literally “massage” the leaves for a few minutes. This is the start to making sure the leaves are soft enough to be palatable.
Don’t add the avocado until all the other ingredients are well incorporated.
My first attempt at trying this new green was Mediterranean Kale Salad, which was such a hit with my very reluctant family, they asked for it again and again that summer. This kale salad with mango, avocado and feta uses an orange vinaigrette, which is similar to the one in my Citrus Salad. The crunch of the almonds goes perfectly with the mango and avocado. Don’t like almonds? Substitute pepitas or sunflower seeds. This has all the things in it that are a must for me in a salad…a little sweet, a little salty, a little crunch and something smooth and creamy.
Kale is healthy.
But you already knew that! In addition to the obvious fiber, kale is loaded with omega 3 fatty acid, folate and vitamins A, C and K. This kale salad can be served alone as a light, meatless supper or as a side dish.
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- 1 head of kale ribs removed, chopped finely
- 1 mango cubed
- 1/2 purple onion diced
- 1/2 cup almonds, pepitas, or sunflower seeds, lightly toasted
- 1 large avocado diced
- 1 cup feta cheese crumbled
- 1 orange, zest and juice
- 1 garlic clove minced
- 1 teaspoon Dijon mustard
- 2 teaspoons honey
- 1/3 cup olive oil, plus extra for massaging
- Salt and pepper
- In a large bowl, drizzle kale with 2 or 3 tablespoons of olive oil and a 1/4 teaspoon salt and massage the leaves for a couple of minutes to soften them.
- Add, mango, feta, onion and pepitas.
- To make dressing, whisk all ingredients together in a small bowl. Toss with salad.
- Add the avocado last, so it doesn't get smashed and adjust salt and pepper if necessary.
Looking for more healthy salads like this kale salad?