Summer, winter, spring or fall, plenty of nights we want a super quick, but good-for-us supper after work. This sweet and savory mango kale salad with roasted peanuts is one of our faster-than-fast-food suppers.
Quick, fresh and good is how we like it. The sweet mangoes, crunchy peanuts and fresh kale keep us mumbling with full mouths to the last bite. How good it tastes! The textures! There’s something about kale that makes all the cells of my body dance for joy. Do you feel that way when you eat it?
What makes this salad so good for us, in addition to the kale and the micro greens, is that we don’t need to add a drop of fatty dressing. The juicy mango, squeeze of fresh lemon and bite of onion are all the dressing this salad needs. Well, that and a pinch of salt and twist of the pepper mill.
Oh, and if you find mangoes a little daunting to cut and peel as I once did, you’ll find the quick and easy solution here: How to cut and peel a mango. Who knew it could be so easy?
We sprinkle our salad with raw peanuts, for the protein and for the healthy-fat hit. Sometimes, like today, I toast the peanuts in a dry cast iron skillet. Other days, I may grab a handful of raw almonds, or if time permits, toast them the same way. That adds an extra five minutes to the total time, but those toasted nuts crunch so fine, and with such full flavor, that I don’t mind.
Serve with whatever crusty bread you have on hand. This morning my sweetheart made a pan of fresh polenta. For this salad, I cut a few fingers and fried them briefly to crust their outsides. So good.
Mango kale salad recipe
- 5-6 kale leaves, prewashed, ribbed, torn in large pieces (freeze the ribs and use in veggie soup stock)
- Juice of 1/2 large or 1 small lemon
- 1/2 C micro greens
- 1 Lg or 2 Sm ripe mangoes, chunked
- 1/4 C dried cranberries
- 1/4 C red onion crescents, thinly sliced OR
- 1/4 C Green onion, sliced in thin rounds, including the tops
- 1/2 C Organic raw peanuts or toasted whole almonds
- Pinch of sea salt & a twist of the pepper mill (Optional)
Massage the kale for a minute or two and sprinkle with lemon juice. Toss all ingredients together, reserving a few nuts and micro greens for garnish. Serve immediately with a favorite croissant, homemade biscuit or scone, or as we did today, with fried polenta. (We used this amazingly creamy recipe from Food Network, but omitted the butter.) Eat it all.
This is a YayYay’s Kitchen original recipe. Please link back to this page if you base a recipe of your own on this one.
How many ways does kale nourish us?
Apart from nourishing our senses with its brilliant greens, subtle scent and pleasing textures, kale packs a wallop in the good-for-us department. According to the United States Department of Agriculture nutrition label, one cup of kale gives us more than enough (130 percent daily value) of both Vitamin A and Vitamin C , 10 percent of the calcium and 6 percent of the iron that we need each day, all while delivering 3 grams of protein, few carbohydrates and no fat. That’s why so many call it a super food.
Nutrition labels give us the big picture, but there’s more. Self Magazine dug deeper and found that kale is also a good source of thiamine (Vitamin B1), riboflavin and folate, as well as magnesium, phosphorus, potassium, copper and manganese. Plus it’s a good source of vitamins K and B6.
The benefits of these nutrients range from protecting our eyes from cataracts and macular degeneration, to reducing the risks of heart and cardiovascular disease as well as some cancers.
Kale fan? What do you think of this salad?
Do you eat kale because you love it or because you feel you “should” because it’s so good for us? If the latter, might you try this salad and see if it changes your mind? I’d love to hear about your favorite ways to eat it.
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Dear Readers: If you think you’ve seen this recipe before, you may well have. In June 2014, as a writer on the now-defunct site Squidoo, I first published this recipe under the user name graceonline. In August 2014, HubPages, where I am known as ecogranny, bought Squidoo. I opted to have my Squidoo pages, including this recipe, transferred to the new site. Now, in April 2016, I’ve brought it home–to YayYay’s Kitchen.