Do you eat kale? If you say “what’s kale?”, you are not alone. I’ve never heard of it growing up in Japan, and even after I moved to the States. I never actually ate kale until 2 years ago. I saw many kale recipes on food blogs and one day I gave it a try and I really liked it. I’ve made kale chips and Kale Soup before and this time I made this delicious Mango Kale Salad.
My mom used to tell me vegetables with deep color have a higher concentration of nutrients and I have always been pretty good about eating my veggies. Now that I’m mom, I try my best to feed my family nutritious food and serve them all kinds of veggies.
Why is Kale Good for You
Kale, also known as borecole, is one of the healthiest vegetables. One cup of chopped kale contains just 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K (source). It also has cancer fighting Phytonutrients and sulforaphane, lutein for healthy eyes, fibers, carotenoids, and a good source of copper, potassium, iron, manganese and phosphorus (source). Kale is a super powerful green food!
But how about the flavor? This leafy green vegetable is a bit bitter and has a mild earthy flavor, but not as pungent as mustard greens. Even if you have a doubt, I think it’s worth giving it a try for the sake of good nutritious value. You may actually enjoy eating it, like my husband who was pleasantly surprised how delicious it was.
Softening Kale Leaves
When I saw this kale salad recipe, I knew this was my next kale recipe that I wanted to try. Eating raw kale was a new idea to me and I was very intrigued. I actually like kale in salad the best among all the kale recipes I tried; it’s the easiest and quickest kale recipe, and it is really yummy! By massaging the kale with seasonings, it loses the hard leafy texture and becomes silky smooth.
I’m really happy to share a recipe with wonderful nutritious value that I enjoy. I am hoping that I inspire you to try kale and that you will enjoy it as much as I do!
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- 3 cups kale (stalks removed and discarded, thinly sliced leaves)
- ½ lemon (squeezed, save juice)
- 2 Tbsp blood orange infused olive oil (or replace with extra virgin olive oil, see Notes)
- Kosher salt
- Freshly ground black pepper
- 1 champagne mango (diced small)
Gather all the ingredients.
- Combine all ingredients except for mango in a large bowl.
- Using your hands massage the kale until soft, about 1 minute.
- Add chopped mango, toss all together, and serve.
Blood orange infused olive oil: For this recipe, I use blood orange fused olive oil. You can use extra virgin olive oil and squeeze a bit of orange juice for similar flavor.
Adapted from Jeanette’s Healthy Living, originally from Food Network
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This looks like the next recipe I’m making when I get some organic kale from my local farmer
This looks like such a fun, summery salad!! I’m always a fan of mango, and the colors look absolutely stunning. =) Thanks very much for sharing this recipe; looking forward to when the local grocery starts offering a good stock of mangoes~~
Hi Kimmi! Mangoes are here already and I’m fully taking advantage of delicious mangoes before leaving for Japan (it will be hard to find or very expensive). I made mango lassi popsicles too, which are super delicious (will share the recipe). Hope you find good mangoes in market soon! 🙂
Nami: It did captured my attention for sure. I love kale because I grew up eating it in soups (such as caldo verde), and also chiffonaded and sauteed with bacon and garlic (couve a Mineira). I think you salad looks both nutritious and refreshing with fresh mangos and citrus notes. I’d be happy to have a good bowl of it.
I just got so hungry reading this post. I have to get some fresh kale soon and make this vegetable mango salad. You know I can’t stay away from anything that has ‘mango’ in it. Thanks for this delish recipe, Nami. Have a wonderful summer 🙂
Kale is such great stuff! I love it in soups. It works well in salads too, although as you demonstrate it does require some preparation. I often shave mine, but massaging sounds like a great idea – I need to try it. Super recipe – thanks so much.
I love this salad! I first saw it a couple of years ago when Aarti Sequeira made it on her Food Network show. I’ve been making it ever since and lots of variations. I’ve used oranges, apples, peaches, and even sweet potatoes. It is a staple in this house! I love your use of the blood orange infused oil. Where on earth did you find that? If you made it, I want the recipe. 🙂 It sounds perfect for this salad and YOUR salad – beautiful!
Hi MJ! Actually I grab these wonderful olive oil and balsamic vinegar from Carmel when we visited a few months ago. The product I used is this one, in case other people are interested:
http://www.triocarmel.com/shop/product/19-blood-orange-whole-fruit-fused
Their products are amazing! I am going to try this salad with other fruits too, maybe nectarines and peaches first! SO good!
Thanks for the link! I’m a sucker for flavored oils and vinegars. 🙂
I was also inspired by Jeanette’s recipe for this salad! I liked it a lot, but the hubs wasn’t into it. 🙂 Your photos, as always, are drop dead gorgeous!
I made this recipe when Aarti did it on her show, Aarti Party. So good! Love the flavors, super delicious! 🙂
So glad you tried the Massaged Kale Salad with Mango and liked it – I’m going to make it again tonight (got some kale in my CSA Box and a box of Champagne mangoes from Costco’s)! I like your version using blood orange infused olive oil…and I like the suggestion of using peaches in place of mangoes.
Nami, you manage to make even kale look extremely attractive! You are the queen of food photography! I have never been tempted by kale… I once bought it many years ago (before it started to be in fashion) and I don’t remember the details, but somehow the dish ended up in a bin. You have almost convinced me with this gorgeous salad and beautiful colours to try this vegetable again. The combination with mango is very original too.
I have had kale in green drinks but never in a salad and definitely I haven’t massaged it before.
Love love love kale. Curly kale, dino kale, baby kale! Love them all 🙂 So of course I love your kale salad. They deserve a good “massage” LOL
We haven’t been able to find kale here, sadly, so I miss it. Your salad sounds wonderfully fresh and great for the summer heat. Thanks for sharing Nami:)
Hi Nami sounds interesting and easy to make what brand of blood orange infused olive oil did you use is it the Trio Carmet that I see on the picture? Kirkland I believe is a Costco brand I have never use this type of olive oil before I know I use the plain one but always use the one you prefer on the recipe. Champage mango I can get from Filipino store np. Cannot wait to try this recipe..have a great day!
Hi Tina! Yes, the olive oil is this.
http://www.triocarmel.com/shop/product/19-blood-orange-whole-fruit-fused
I have several kinds of infused oil and they are all great. For salad, I like to use fruity olive oil for flavor. Plain one works for the salad too (I’ve tried it with this recipe). Hope you enjoy this recipe, Tina! 🙂
That is a beautiful salad Nami. Never paired mango with kale but it sounds like a terrific idea. Will have to try it out. Hope you’re having a lovely Monday.
What a healthy and beautiful salad. I have never tried raw kale.. looks like a must try soon. 🙂
What a fun salad! I love anything with mango!
I’m getting that massaging kale is the way to go!
There is something oddly addictive about kale, isn’t there? I love the simplicity of this and that you paired it with mango, one of my very favorite fruits! Looks beautiful, Nami!
LOVE massage kale! And I like the idea of topping it with mango!! So refreshing 🙂
I was wondering if you actually massage it! I can’t digest kale completely raw, so I might have to give mine a good massage, too! YUM!
I simply love massaged kale and mango is the appropriate fruit to go in this salad.
This looks so delicious!! I love kale, and this salad looks like a yummy way to eat it! 🙂
This looks perfect for a summer day, Nami. It looks so gorgeous.
This salad looks beautiful Nami! Love massaged kale but never paired it with mango yet. Was going to try it when I saw it on Jeanette’s site but didn’t have a chance too but now you’ve really inspired me to go pick up some mango tomorrow:) Can’t wait, great photos as always:)
Wow..great trick to massage the kale leaves…will defintely try this out..thanks for sharing this wonderful recipe
This looks amazing and is so simple!! I’m going to make it this week 🙂 I have shared your wonderful blog with one of my dearest girlfriends who is Japanese living in Canada. I think she will like your recipes as much as I do. Keep up the awesome blogging!!
Hi Diana! If you tried this recipe, I hope you enjoyed it. 🙂 Thank you so much for introducing my blog to your Japanese friend. Thanks for your kind words and support! xo
I’ve never tried a fresh kale salad but this looks delicious, I love the mango!
This salad sounds great. I’ve only used kale in soup, which I love but I’m really interested in how massaging it will change its texture because I would not think kale would be good eating raw. Thanks…I’ll have to try one day!
We don’t get kale over here. At least not the kinds you do. Do you think Frillice lettuce works? I have a whole tub of this in the fridge 😀
Kale is the best! I don’t think I’ve ever eaten it with mango before–definitely intriguing. My favorite kale salad lately has lentils and finely chopped red onion–delicious.
Hi Nami, I find the mango on the green kale very attractive…unfortunately, our kale here is of different type so I don’t think it will work as a salad here.
Im yet to try out Kale. Loved the idea of combining it with mango.
I’m a new convert to kale too. Where was this vegetable when I was growing up? Who was eating it? Was anyone growing it? What a lovely fresh looking salad and yes, when you make salads with kale you have to do that massaging xx
hello Nami, love the salad. I’m also new to kale, this looks a lovely way to eat it.
健康的なキイルサラダのレシピどうもありがとう。Thank you, too, Nami-san for the info about what makes kale so healthy.
Kale & mango – two of my favorite things!
We are kale fiends here… currently growing several rows of it in our veggie plot. Mangoes aren’t exactly in season but I’m sure I could get my hands on some to make this beautiful, super healthy salad.
I haven’t tried kale either Nami! So, I am even more behind than you! I have no idea if they sell it here! I will have to search. This is a perfectly made salad and mango must balance the bitter flavor of this green!
Dear Nami, I am also a mother and I am trying to introduce many healthy vegetables to my family. Ones, I made kale chips and celeriac soup-))) No one touched it-))) I like it, of course but that was my first and last experiment with kale-)) Your salad looks so fresh and healthy, I would love to eat it!
Kale is really good but it is very expensive and hard to find in singapore 🙁
なんてすごい色合い！写真がすごくきれい！さすがね。このレシピに似てるけど、私はリンゴを良く使います。シャキシャキ感があって好きです。
I’ve heard so much about massaged kale, but never gotten the courage to get it home. Just like you, kale was unheard of growing up, this is new but again, will try it for the crazy health benefits of it..
thanks and your recipe looks good especially mango added to it.
I just started getting into kale salads too! Great idea to combine with mangos (another fruit I love). This looks so refreshing.
Nami, we could never find kale in stores in summertime. Aroung here this is strictly a winter vegetable that people do not eat before the first frost has arrived but the recipe sound intriguing and it is healthy and colorful.
Have a lovely Tuesday!
The concept of massaging kale is hilarious but I can totally see how it would work. It is also pretty new to me and I have enjoyed it in salads. Will definitely have to give this recipe a try.
I’ve also only discovered kale recently and chips are by far my favorite way of eating them, but then again I tried once a salad where kale was tough and it wasn’t great at all. Will try massaging it next time 😉
That’s one kind of green that I don’t like at all! But you paired it my fav fruit. Hard to say no!
I never heard of kale until my sister planted it in her garden several years ago. I love it now and I am planning to make some kale chips soon to see if my husband will try them.
I’ve been seeing a lot of the massaged kale salads but I just haven’t massaged mine yet! I still like to bake mine and then crumble it over everything. I think the kale mango combo is great though! Lovely combination and flavours.
Nazneen
I would love to try this salad but sadly I think it’s very difficult to find Kale in Lima.
The colors of the ripe mango and the fresh green of Kale are gorgeous.
Nami, what would you recommend to replace the Kale with that is similar in flavor?
Definitely something I see a lot on food blogs but it’s not available here so I remain quite curious about how it tastes.
Hearty, healthy and beautiful too!! Lovely salad.
Massaged kale? Interesting idea!
I’m a big fan of massaged kale salads ever since I assisted a chef in a cooking class who used that technique. It does a terrific job of tenderizing the kale, and blending the dressing flavors into the salad.
I love this salad, Nami! It looks so summery and refreshing!
The mangoes and lemon would give that salad a really nice tangy taste
So simple, refreshing, and healthful! I never thought of pairing mango and kale and I think it is a great idea. Thanks, Nami! I hope you and your family are having a great summer. Take care. 🙂
I have to admit that I don’t but I should looking at your delicious and healthy recipe 🙂
Yum! I’ve had kale raw in salads before and felt much like a rabbit. I’ll try the massaged version next!
We are huge fans of kale around here, and I have had it in mind to try this recipe this summer. Our kale is nearly ready to eat, so thanks for the reminder – it looks delish!
Such a great salad with sweet, salty fresh flavors! This looks delicious, Nami!
kale and mango together sounds lovely, what a meal!
Oh Nami, this is a perfect summer recipe! Love the sweetness of the mango and the zesty citrus together with the kale.
Cheers,
J+C
Like you, I never tried kale until we moved to the States. It became one of my most cooked greens very quickly since it is easily accessible here. I’m a big fan of adding tropical fruits into dishes. When I saw this recipe, I knew I have to try it right away!!
I actually love Kale now when I am grown up, but when i was a kid I couldn’t stand Kale. I usually make it in a soup or roll some minced meat in and cook in rich broth.
Your salad looks refreshing and beautiful, as well as vibrant. I am assuming that mango gives nice balance and sweetness to compliment the Kale. Gorgeous images as always, Nami and great post!
Wow Nami, this kale salad is sure very summery, and I love the you add mango in it…delicious!
Thanks for the recipe and hope you are having a great week 😀
Hi Nami! You’ve picked a winner with this kale salad recipe-love -not only that it’s healthy but also that it’s beautiful and that it features mango(one of my favorites!) I’m growing kale and when it gets a little bigger(hurry up!) I will be making my own kale salads and this one really has caught my eye-thanks for sharing this recipe 😉
Yum and healthy! That’s refreshing side salad!
I just love how refreshing this salad looks! The colors alone are worth making it! And I am always on the lookout for recipes that use mangoes other than in a smoothie or yogurt!
This looks lovely – a nice combination of flavors!
I knew kale from my childhood because it’s a typical side dish in northern German traditional dishes (whereas in southern Germany people eat sauerkraut instead). The kale is usually stewed in lard with a chopped onion and sometimes some oats or buckwheat are thrown in as well. I’ve never eaten a kale salad because it’s difficult to get fresh kale where I live now.
Unfortunately Kale is not widely available in Malaysia and the only place that sells it here in KL price it at RM75 per kilo! That’s about USD30. Ridiculously expensive. I love to try out your recipe, maybe when I move back to Australia next year.
I have only ever had Kale as chips 🙂
Probably not that healthy but definitely addictive! I am sure this salad with the addition of mango would be much more healthy and also quite delicious 🙂
I am very curious about this salad. I am no so familiar with kale either, so will give it a try as soon as possible.
I eat kale thanks to my mum who loves it. But I’d never think of mixing it with mango, nice idea 🙂
Hi Nami,
I made this salad on Wednesday 6/19 and thought it was delicious. I have just discovered kale in the last 4 months as it was always a very unfamiliar green to me. I first was introduced to it by it being a garnish on dishes and then had delicious kale chips flavored with ground pistachios. I was officially addicted. This salad was so easy, and I knew eating it would be healthy so it reinforced the flavors. Thanks for sharing. I hope you have a wonderful trip to Japan. My husband and I are going to Japan in September. Our first trip, my first time to my ancestral homeland and I’m so thrilled to finally get over there. Thank you!
Hi Randy! Me too, I only started to eat kale after I started blogging and saw many recipes on other food blogs. It’s fun to try new ingredients and they are surprisingly good. I love kale chips too, and should try with ground pistachios. Glad to hear you enjoyed this salad, and thank you so much for your feedback. Thank you for the well wishes. You must be very excited to visit Japan for the first time. September could be still warm but definitely better than visiting during the summer like we do… 🙂
We love kale and I usually make a potato, sausage and kale soup. I have been wanting to try kale chips too. I love the simplicity of this dish. I am sure the mango adds a nice sweet touch to the salad! Love it!
I was just with all my sisters and they were proclaiming their love of kale. I think your salad is a great way for me to give it a try. Beautifully done, Nami.
Nami, this is a wonderful salad! We eat lots of kale salads and the addition of mango is a terrific one. Can’t wait to try it! Happy summer to you!
What a fabulous, fantastic idea! Mango, pepper, olive oil gave a new chic makeover to our good old kale salad ! Total awesomeness !
I had kale for the first time last year! A salad with mangoes can never go wrong 🙂
I`ve been seeing lots of kale recipes around but never got around to trying any myself. I think you`ve convinced me though! I always love a good salad.
Hi Nami,yep I haven’t tried kale yet even though I’ve lived here for more than 10 years now. My daughter who lives in Berkeley loves it and I promised her next time when she comes home that I will make kale something so I think I found the kale “something” that I will make once she visits hihi.
Happy weekend.
Malou
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I think I like to use red or white wine vinegar and oil.
Hi Nami,
thank you so much for sharing your recipes. try the massage kale mango salad.
very nice family love it also introduce this recipe to friends.
Hi Margaret! So glad to hear you liked this recipe! Thank you for introducing this recipe to your friends too! xoxo