• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Eat Fresh Glow
  • Home
  • Recipes
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Home
  • Recipes
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Home
    • Recipes
    • About
    • Contact
    • Email
    • Instagram
    • Pinterest
  • ×

    Eat Fresh Glow » Recipes » Salads

    Kale Mango Salad with Honey Lime Vinaigrette

    Published: Apr 29, 2022 · Modified: Feb 6, 2023 by Jacqui Wilson · This post may contain affiliate links

    Jump to Recipe
    Kale mango salad on a white plate.
    Kale mango salad on a white plate.

    This hearty healthy kale mango salad with blood orange is the perfect blend of savory sweet. Shredded kale tossed in a honey lime vinaigrette and topped with slivers of fresh mango, blood orange wheels and almonds. Enjoy for lunch, add a favorite protein, or serve as a side with any meal.

    Kale Mango Salad on white plate with salad bowl in background.
    • Kale is nutrient-dense with loads of antioxidants and high amounts of vitamins A, C and K.
    • I like to use unripe mango, which has more antioxidants and vitamin C than ripe mangos. They also contain less sugars. Their taste is slightly sour with sweet undertones as they're often close to ripening when found at the grocery store.
    • This delicious mango salad is tangy, chewy, sweet, crunchy and nutty. It also has a really bright flavor from the honey lime vinaigrette. It's gluten-free, dairy-free and vegetarian.
    • If you want to make the kale salad paleo friendly, just swap the honey for pure maple syrup.

    Serve this mango kale salad as a side with my Easy Chicken Muffins, Homemade Gluten-Free Sloppy Joes, or my Vegan Chickpea Veggie Burgers. And if you love kale you should try my Crunchy Kale Salad with Spicy Peanut Vinaigrette.

    Jump to:
    • Noteworthy ingredients and substitutions
    • How to make kale mango salad
    • Tips, tricks and variations
    • FAQs
    • Storage
    • Recipe

    Noteworthy ingredients and substitutions

    ingredients for kale mango salad.
    • Curly kale: has a somewhat bright green color in this kale salad recipe but you can substitute for any type of kale. Make sure to remove the hard stem and massage the kale for the perfect texture.
    • Extra virgin olive oil: helps to breakdown the fibrous kale when massaging.
    • Mangoes: add a bright sweetness to the salad recipe. You can also use unripe mangoes, also known as green mangoes They are citrusy and tart and will slice well into matchsticks.
    • Blood oranges: have a lovely tart sweetness that pairs well with the bitterness of the kale and the sourness of the unripe mango. If you can't find blood oranges then substitute with your favorite variety of orange.
    • Sliced almonds: adds a soft chewy texture. You can substitute with other chopped nuts like pecans or walnuts if you prefer more of a crunch.
    • Honey lime vinaigrette: adds bright notes of lime with a little honey to temper the tang. Always try to choose organic lime when using zest in a recipe.

    See recipe card for all ingredients and quantities.

    How to make kale mango salad

    1. Prepare salad: For the kale, wash, dry, remove stems and chop or slice thinly. In a large bowl, add kale, 1 tablespoon of extra virgin olive oil and a pinch of sea salt. With clean hands, massage the kale by repeatedly scrunching and releasing for 5-7 minutes. This will break down the cell structure, relax the leaves and reduce the bitter taste.

    Hint: If you want the leaves to be extra soft, continue to massage for up to 10 minutes or until the softened leaves are to your liking.

    1. Prepare mango: Peel unripe mango and slice into thin matchstick pieces working around the hard center seed. Or, dice the mango. Set aside.
    2. Prepare blood orange: With a sharp chef knife, cut off both ends of orange, then cut down the sides to remove the peel and the white pith. Once peeled, turn orange onto its rounded side and slice into wheels. Set aside.

    Hint: Don't hand peel the orange or the pith will be left on the orange. If peeling with a chef knife seems difficult, then go ahead and and peel and segment the orange and cut the segments in half or thirds.

    Process shot of massaged kale with plate of sliced mango and blood oranges and cup of honey lime vinaigrette.
    1. Prepare vinaigrette: In a small bowl add olive oil, honey, red wine vinegar, lime juice and zest, garlic and sea salt. Whisk until well combined. You could also add ingredients to a mason jar and give it a good shake.
    2. Assemble salad: Add vinaigrette to massaged kale and toss well. Top with mango and blood orange wheels and give a gentle toss to distribute evenly in salad. Top with a sprinkle of sliced almonds.

    Tips, tricks and variations

    • Make sure to give a good massage to the kale after you've removed the stems and chopped the kale. Don't be afraid to get in there with both hands and scrunch the leaves for 5-7 minutes or longer if you prefer the kale more buttery.
    • If you can find unripe mango then try substituting with unripe papaya. Both these unripened fruits are loaded with fiber and may help support digestion through enzymes in the green fruit.
    • Add some avocado to make a satisfying kale mango avocado salad. Or turn it into a meal by adding cooked chicken, shrimp, chickpeas or edamame. Top with chopped pecans, walnuts, pepitas or hemp seeds. Or toast some coconut flakes for a tropical flare.

    FAQs

    How do you store unripe mangoes?

    If you've bought your green mango and are not ready to make your mango salad, store your unripe mango in the fridge to slow down the ripening process.

    Why does kale need to be massaged?

    Kale has a tough cell structure that makes it very bitter and hard to chew when eaten raw. When the kale is massaged with olive oil (and an optional light sprinkle of sea salt and lemon juice) it breaks down the cell walls and softens the leaves. The kale is much more palatable and easier to chew.

    Plated Kale Mango Salad with blood oranges, salad bowl, and dish of sliced almonds.

    Storage

    Store: The kale mango salad can be stored in an airtight container in the fridge for 3 days. If you're making the salad in advance, add all the ingredients except the mango and oranges. They should be sliced just before serving if possible.

    Recipe

    Kale mango salad with blood oranges and sliced almonds on a white plate.

    Kale Mango Salad with Honey Lime Vinaigrette

    5 from 1 vote
    This hearty healthy kale mango salad with blood orange is the perfect blend of savory sweet. Shredded kale tossed in a honey lime vinaigrette and topped with slivers of fresh mango, blood orange wheels and almonds. Enjoy for lunch, add a favorite protein, or serve as a side with any meal.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time20 mins
    Total Time20 mins
    Servings: 6 servings
    Calories: 198kcal

    Equipment

    • 1 large salad bowl
    • 1 small bowl

    Ingredients

    Kale salad:

    • 2 bunches curly kale, stems removed and chopped
    • 1 tablespoon extra virgin olive oil
    • pinch of fine sea salt
    • 1 large mango, cut in julienne (matchstick)
    • 2 blood oranges, slice off peel and cut into wheels
    • ½ cup sliced almonds (or choice of chopped nuts)

    Honey lime vinaigrette:

    • ¼ cup extra virgin olive oil
    • 2 tablespoons honey
    • 2 tablespoons red wine vinegar
    • 2 tablespoons fresh lime juice
    • zest of one fresh lime
    • 1 clove garlic, minced
    • ¼ teaspoon fine sea salt

    Instructions

    • Prepare salad: For the kale, wash, dry, remove stems and chop or slice thinly. In a large bowl, add kale, 1 tablespoon of extra virgin olive oil and a pinch of sea salt. With clean hands, massage the kale by repeatedly scrunching and releasing for 5-7 minutes. This will break down the cell structure, relax the leaves and reduce the bitter taste.
    • Prepare mango: Peel mango and slice into thin matchstick pieces working around the hard center seed. Or, dice the mango. Set aside.
    • Prepare blood orange: With a sharp chef knife, cut off both ends of orange, then cut down the sides to remove the peel and the white pith. Once peeled, turn orange onto its rounded side and slice into wheels. Set aside.
    • Prepare vinaigrette: In a small bowl add olive oil, honey, red wine vinegar, lime juice and zest, garlic and sea salt. Whisk until well combined.
    • Assemble salad: Add vinaigrette to massaged kale and toss well. Top with mango and blood orange and give a gentle toss to distribute evenly in salad. Top with a sprinkle of sliced almonds.

    Notes

    Store - in an airtight container in the fridge for 3 days. If making in advance, add all ingredients except the mango and oranges. They should be sliced just before serving if possible.

    Nutrition

    Serving: 1portion | Calories: 198kcal | Carbohydrates: 15g | Protein: 3g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.002g | Sodium: 108mg | Potassium: 202mg | Fiber: 2g | Sugar: 11g | Calcium: 77mg | Iron: 1mg
    nutritional values are estimates only
    Author: Jacqui Wilson
    Course: Side Dish
    Cuisine: American
    Diet: Vegetarian
    Keyword: gluten free, kale salad, kale salad with almonds, mango kale salad, mango salad, vegetarian

    More Salad Recipes

    • melon cucumber salad in white bowl with fork.
      Melon Cucumber Ribbon Salad with Melon Vinaigrette
    • shaved zucchini ribbon salad in white bowl with lemon quarters and dill garnish.
      Shaved Zucchini Ribbon Salad with Lemon
    • crunch cabbage salad in dish.
      Crunch Cabbage Salad with Mint
    • overhead image of butternut squash and kale salad on a white dish with pewter trim with large silver spoon on side.
      Roasted Butternut Squash and Kale Salad with Roasted Garlic Tahini Dressing

    Reader Interactions

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    profile picture of site author.

    WELCOME !

    I'm so happy you're here! My name is Jacqui - I'm a recipe developer, registered holistic nutritionist and culinary nutrition expert. I love all things healthy, and my goal is to inspire you to lead a healthy life through wholesome food that leaves you nourished, satisfied and energized! You'll find simple, easy-to-make naturally gluten-free, refined sugar-free and mostly dairy-free recipes your family will love!

    Learn more about me →

    Vibrant Healthy Spring Recipes

    • hero image of best low sugar carrot cake decorated on stand.
      Best Healthy Low Sugar Carrot Cake
    • carrot cake oatmeal nut breakfast bars stacked.
      Carrot Cake Oatmeal Nut Breakfast Bars
    • Avocado pesto pasta in a dish with lemon.
      Creamy Vegan Avocado Pesto Pasta
    • two strawberry crumble bars on white plate.
      Oatmeal Strawberry Crumble Bars (gf, nut free)

    Trending Recipes

    • dairy free mushroom sauce in white bowl with spoon.
      Easy Creamy Mushroom Sauce (dairy-free)
    • roasted turkey breast sliced on a serving platter with fresh rosemary and thyme.
      Roasted Turkey Breast with Garlic and Herbs
    • white bean mushroom soup in white bowl topped with crispy mushrooms, sage and red pepper flakes.
      Easy Creamy White Bean and Mushroom Soup
    • sticky teriyaki sauce in mason jar with spoon and beige napkin beside.
      Easy Sticky Teriyaki Sauce and Marinade
    • Roasted chickpeas and carrots with lemon vinaigrette on white serving dish with jar of vinaigrette.
      Cumin Roasted Carrots and Chickpeas with Lemon Vinaigrette
    • zesty baked italian style chicken wings on white plate with sprinkle of hot pepper flakes.
      Zesty Baked Italian Style Chicken Wings

    Healthy Snacks

    • three chocolate chickpea clusters on stacked white plates.
      Dark Chocolate Roasted Chickpeas (3-Ingredient)
    • close up of baked chocolate bread in loaf pan.
      Easy 4-Ingredient Chocolate Bread Banana Chip Loaf
    • top view of three stuffed tomatoes on white plate.
      Baked Stuffed Tomatoes with White Beans and Spinach
    • white plate and fork with crispy smashed potatoes topped with garlic herbs.
      Crispy Smashed Potatoes with Garlic Herbs
    • four muffins on rack with chocolate chips on the side.
      Double Chocolate Carrot Zucchini Muffins
    • baked sticky sesame chicken wings on bed of rice on white plate.
      Sticky Baked Sesame Chicken Wings and Rice

    Footer

    ↑ back to top

    Copyright © 2023 Eat Fresh Glow

    Privacy Policy | About | Contact