Tender Kale & Mango Salad with Honey-Lemon Dressing
This vibrant and refreshing salad combines the earthy goodness of massaged kale with the sweet and juicy flavors of ripe mango. Inspired by Aarti Sequeira's culinary brilliance, this dish transforms the often bitter kale into tender ribbons that dance with flavor. The addition of a zesty honey-lemon dressing brings a delightful balance of sweetness and acidity, while toasted pumpkin seeds provide a satisfying crunch. Perfect as a light lunch or a side dish, this salad not only looks stunning but is also packed with nutrients. Experience the joy of eating nutritious greens without the bitterness - a salad that truly shines!
4
Servings
100
Calories
8
Ingredients
Ingredients
Kale
1 bunch (stalks removed and discarded, leaves thinly sliced)
Lemon
1 (juiced)
Extra-virgin olive oil
1/4 cup (plus extra for drizzling)
Kosher salt
1/2 teaspoon
Honey
2 teaspoons
Fresh ground black pepper
to taste
Mango
1 (diced small (about 1 cup))
Toasted pumpkin seeds
2 tablespoons (or toasted sunflower seeds if unavailable)
Instructions
1
In a large serving bowl, combine the kale with half of the freshly squeezed lemon juice, a drizzle of olive oil, and a sprinkle of kosher salt.
2
Using your hands, gently massage the kale by squeezing it for 2 to 3 minutes, or until the leaves soften and become a bright green color. Set aside.
3
In a separate small bowl, whisk together the remaining lemon juice, honey, and a generous amount of freshly ground black pepper until well blended.
4
While whisking continuously, slowly drizzle in the 1/4 cup of olive oil until the dressing is emulsified and reaches your desired taste.
5
Pour the dressing over the massaged kale, then add the diced mango and toasted pumpkin seeds. Toss everything together gently until the kale and mango are evenly coated.
6
Serve immediately, drizzling with extra olive oil if desired.
Nutrition Information
7g
Fat
9g
Carbs
1.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Tender Kale & Mango Salad with Honey-Lemon Dressing?
It is a vibrant, refreshing salad that pairs earthy massaged kale with sweet, juicy mango and a zesty honey-lemon dressing.
What are the main ingredients in this salad?
The main ingredients include kale, fresh lemon juice, extra-virgin olive oil, kosher salt, honey, black pepper, mango, and toasted pumpkin seeds.
Why is the kale massaged in this recipe?
Massaging the kale with lemon juice, oil, and salt breaks down its tough fibers, making the leaves tender and removing the natural bitterness.
How long should I massage the kale?
You should massage the kale for 2 to 3 minutes until the leaves soften and turn a bright green color.
What is the calorie count per serving?
Each serving of this salad contains approximately 100 calories.
How many servings does this recipe yield?
This recipe makes 4 servings.
Is this salad high in protein?
No, this is a low protein dish with 1.5g of protein per serving.
Is this recipe suitable for vegetarians?
Yes, the recipe is vegetarian-friendly.
Is this recipe vegan?
The recipe is tagged as vegan, though it contains honey which some vegans may choose to substitute with maple syrup or agave.
How much fat is in a single serving?
There are 7 grams of fat per serving.
What are the carbohydrate levels?
Each serving contains 9 grams of carbohydrates.
Who inspired this kale and mango salad?
This dish was inspired by the culinary brilliance of Aarti Sequeira.
What can I use if I do not have pumpkin seeds?
You can use toasted sunflower seeds as a substitute for pumpkin seeds.
How should the kale be prepared before massaging?
The stalks should be removed and discarded, and the leaves should be thinly sliced.
How much honey is required for the dressing?
The recipe calls for 2 teaspoons of honey.
How much olive oil is used for the dressing?
The dressing uses 1/4 cup of extra-virgin olive oil, with extra available for drizzling.
What kind of lemon juice is best?
The recipe recommends using freshly squeezed lemon juice for the best flavor.
How much salt is included in the recipe?
The recipe includes 1/2 teaspoon of kosher salt.
How is the mango prepared for the salad?
The mango should be diced small, which yields about 1 cup of fruit.
How do you make the dressing emulsified?
Slowly drizzle in the olive oil while whisking continuously until the mixture is well blended.
When should the dressing be applied?
The dressing should be poured over the massaged kale before adding the mango and seeds.
Can I add extra olive oil?
Yes, you can drizzle extra olive oil over the salad just before serving if desired.
What is the total ingredient count for this recipe?
There are 8 total ingredients in this recipe.
Is the salad served cold or warm?
It is intended to be a fresh, cool salad served immediately after assembly.
What provides the crunch in this dish?
Toasted pumpkin seeds provide the satisfying crunch in this salad.
Is there any cholesterol in this salad?
The provided nutritional data does not list any cholesterol.
Does the recipe specify fiber content?
No, the fiber content is not specified in the provided data.
What color should the kale become after preparation?
The kale should become a bright green color after being massaged.
What is the first step of the instructions?
The first step is to combine the kale with half the lemon juice, a drizzle of oil, and salt in a large bowl.
Can I use a different type of pepper?
The recipe specifically recommends freshly ground black pepper to taste.