Black Kale Salad with Mango and Sprouts : Phytonutrients + A
Black Kale Salad with Mango and Sprouts

Black Kale Salad with Mango and Sprouts

You can reap the benefits of this deep green vegetable deliciously by making this black kale salad with mango and sprouts. Kale is loaded with phytonutrients and is a rich source of Vitamin A. It helps reduce inflammation, fights the risk of cancer, and helps reduce the risk of high cholesterol.

Black Kale Salad with Mango and Sprouts

Black Kale Salad with Mango and Sprouts

What can be better on a hot summer day than a colorful kale salad packed with nutrients? Luscious lacinato kale, combined with raw beets, carrots, sprouts, avocado and ripe mango – yum! This salad will make you feel so good about yourself.

My mom visited me for a month all the way from Russia. It was a good trip, lots of driving around, visiting interesting places, different hikes and of course trying new foods. She lives in a big city, its modern and has everything, but to get things, you need to know where to look. I guess it would be fair to say common foods over there are not the same as to what we are used to here in the US. Regular, everyday items in our grocery stores become unique, exotic treats overseas and vice versa.

While she was here, she tried many ingredients for the first time and I felt honored to introduce them to her. I got a chance to spoil her by cooking for her. She tried artichokes and papaya for the first time. She never had scallops before or purple potatoes. And lacinato kale we have here, she never saw before either! I had so much fun watching her discover these items for the first time. This kale salad was one of her favorite dishes.

Kale salad with ripe mango pieces make a bright, colorful plate that is also delicious!

Before she left, I asked what was her favorite dish was and she said: “Salads!” In my opinion, the key to a good salad is a diversity of ingredients with the best quality you can get. Make sure you get perfect avocado, with perfectly crisp dark green kale, and the freshest sprouts.

For this recipe don’t be afraid to mix and match and add more of your favorite vegetables!

Black Kale Salad with Mango and Sprouts

Black Kale Salad with Mango and Sprouts

Black Kale Salad with Mango and Sprouts

Black Kale Salad with Mango and Sprouts

AuthorChipotlePotatoCategory, DifficultyBeginner
Yields2 Servings
Prep Time20 minsTotal Time20 mins
 2 cups Kale
 ½ cup Mango
 ½ cup Avocado
 1 cup Beet
 1 cup Carrot
 1 oz Bean sprouts
 1 oz Alfalfa sprouts
 2 tbsp Lemon (juice)
 1 tbsp Tamari sauce, gluten-free
 4 tbsp Extra-virgin olive oil
 1 pinch Black pepper
1

Thoroughly wash, peel and prepare all ingredients.

2

Chop, slice or grate vegetables.

3

In a small mixing bowl combine lemon juice, soy sauce, olive oil and black pepper.

4

Pour over vegetables and toss thoroughly.

5

Serve as a side or entrée.

Nutrition Facts

Serving Size 359g

Servings 2


Amount Per Serving
Calories 330Calories from Fat 176
% Daily Value *
Total Fat 20.11g31%
Saturated Fat 2.8g14%
Trans Fat 0g
Sodium 652mg28%
Potassium 812mg24%
Net Carbohydrate 38.21g13%
Dietary Fiber 9.9g40%
Sugars 25.24g
Protein 4.48g9%

Vitamin A 493%
Vitamin C 70%
Calcium 8%
Vitamin K 177%
Riboflavin 20%
Niacin 17%
Vitamin B6 30%
Folate 34%
Pantothenic Acid 25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 cups Kale
 ½ cup Mango
 ½ cup Avocado
 1 cup Beet
 1 cup Carrot
 1 oz Bean sprouts
 1 oz Alfalfa sprouts
 2 tbsp Lemon (juice)
 1 tbsp Tamari sauce, gluten-free
 4 tbsp Extra-virgin olive oil
 1 pinch Black pepper

Directions

1

Thoroughly wash, peel and prepare all ingredients.

2

Chop, slice or grate vegetables.

3

In a small mixing bowl combine lemon juice, soy sauce, olive oil and black pepper.

4

Pour over vegetables and toss thoroughly.

5

Serve as a side or entrée.

Black Kale Salad with Mango and Sprout

If you are looking for a healthy salad recipe this black kale salad with avocado, mango and sprouts can’t be beaten!

We also love to juice lacinato kale and have a green juice recipe that is truly delicious, Let’s Start with a Green Juice for Beginners!

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