Healthy Kale Salad with Mango Dressing

This healthy kale salad with mango dressing is perfect after Thanksgiving! It’s light, ready in less than 15 minutes, nutritious & easy to make!

Guys, this is not only an after Thanksgiving meal! If you are looking for lighter Thanksgiving dinner recipes, then this is it! And guess what? This easy and healthy kale salad recipe is also suitable for vegetarians.

What exactly is in this healthy kale salad?

Pomegranates are in season in my corner of the world and I can’t stop myself from buying them. They are sweet and refreshing and I just love them!  These little seeds are super rich in antioxidants and have anti-inflammatory properties. They are also a great source of Vitamin C. I like them because they contain a lot of water so they help you stay hydrated throughout the day. They go very well with kale and if you like them as much as I do, feel free to add some extra to your salad. You can’t go wrong with them!

Kale
I have to admit I am quite new to kale. I guess it’s because for some reason you don’t find it in many supermarkets around here which is actually strange in my opinion. I guess it is not a type of vegetable that grows around here.

This is why kale is good for you:

If you can find kale in your local supermarket (or a farmer’s market), give it a chance! Kale is rich in Vitamins A, C, K and B-Complex as well as minerals (copper, calcium, sodium, iron, manganese, potassium)! All these goodies will help you stay healthy!

I am sure I don’t have to talk much about the health benefits of carrots. We all know they are good for our eyes, contain beta-carotene and fiber! Carrots are also a great source of Vitamins K, A, C and minerals (potassium, manganese & phosphorus).

Mango is a delicious sweet fruit we all love. But did you know that it alkalizes your body, improves digestion, boosts your immune system (thanks to Vitamins C and A), improves eye health & lowers Cholesterol? It is a great fruit to add to your diet.

Apples! They are an excellent source of Vitamin C, keep you full and help your body fight viruses! We all know the “An apple a day keeps the doctor away” saying. But it’s not only a saying! So let’s try eating them more often because they are indeed good for us!

Raw kale salad preparation:
The prep is very easy. Because it is a fresh fruit and veg salad I recommend taking time washing each ingredient thoroughly especially when these are not from your garden or organic.

Once you have done this, move onto cutting, deseeding, coring and peeling. I prefer when the ingredients are cut into smaller pieces. It is way easier to eat. Also I somehow did not enjoy the salad as much as I thought after cutting it into large chunks. But like I said it is entirely up to you so go ahead and do what you like.

How to make mango dressing:

Now if you like dressings you will like this one! It is simple, fast and all you need is a medium size mango, honey, lemon juice and olive oil. Blend it. Taste it. Serve it.

Note: You can omit the dressing if you don’t like it but it give the whole salad an additional flavor and makes it extra delicious!

By the way: If you are looking for warm salads, then check out this Roasted Butternut Squash Salad. It is a pretty nutritious as well as delicious dish.

To stay healthy this cold season I suggest drinking this Vitamin Boosting Juice!

Hope you’ll have a look at my healthy kale salad recipe and let me know what you think if you ever try it!

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4 from 1 vote

Healthy Kale Salad with Mango Dressing

This healthy kale salad with mango dressing is perfect after Thanksgiving! It’s light, ready in less than 15 minutes, nutritious & easy to make!

Total Time15 minutes mins

Servings: 2 portions as a main

Calories: 405

Author: Julia

Ingredients

• 3.5 ounces Kale Leaves (100 grams)
• 1 Apple (Large)
• 1 Carrot (Large)
• 1 Mango (Ripe)
• 1 Pomegranate (Large)

For the dressing (makes about 90 ml/3.4fl oz):

• 1 Ripe Mango (Medium)
• 1 tablespoon honey
• 1½ tablespoon Freshly Squeezed Lemon Juice
• 4 teaspoon extra virgin olive oil

Cook ModePrevent your screen from going dark

Instructions 

• Wash all the ingredients thoroughly.
• Finely chop kale leaves and throw them in a bowl. Core the apple, and cut into thin slices/pieces. Peel carrot and shave it into ribbons using the same peeler. Dice mango and deseed pomegranate.
• Throw all the ingredients in a bowl (or arrange on individual plates).
• Prepare the dressing by mixing all the ingredients in a blender. Once done, taste it. If you are happy with its taste pour over the salad (if you like the dressing sweeter, add more honey. For a stronger citrusy flavor add an extra squeeze of lemon juice).
• Serve as a starter, main or a side!
• Enjoy!

Course: Salad

Cuisine: American

Keyword: Kale Salad Recipe

Nutrition Facts

Healthy Kale Salad with Mango Dressing

Amount per Serving

Calories

405

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

1

g

6

%

Sodium

 

47

mg

2

%

Potassium

 

1048

mg

30

%

Carbohydrates

 

80

g

27

%

Fiber

 

11

g

46

%

Sugar

 

61

g

68

%

Protein

 

6

g

12

%

Vitamin A

 

11885

IU

238

%

Vitamin C

 

144.3

mg

175

%

Calcium

 

122

mg

12

%

Iron

 

1.6

mg

9

%

* Percent Daily Values are based on a 2000 calorie diet.

** As an Amazon Associate I earn from qualifying purchases.

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