Mango, Kale and Quinoa Salad

Mango, kale and quinoa tossed in a simple cilantro lime vinaigrette make this salad light, refreshing and most important – tasty.

I know eating healthy comes natural to some people, but I’m one that has to work at it. Unfortunately a lot of my favorites foods aren’t the best for me – pizza, macaroni and cheese, burgers… While I’m never going to cut out what I truly love, I try my best to offset those indulgent dinners with healthy and easy meals.

Lauren and I had just come off a weekend where we ate out a couple of times and went to a BBQ on Sunday. The food was great but definitely wasn’t what you’d call great for you! Whenever we go a couple of days of not eating the best, we try to offset that by having super healthy lunch and dinners for the next week. So Sunday night I started looking for some ideas and of course went to my favorite blog, Half Baked Harvest. A couple of weeks prior, she had just posted a kale salad that caught my eye, so I thought I’d give it a try.

I realize I’m probably not giving this salad enough due as it is actually quite tasty and I could have for lunch every day. Kale is the new “in” healthy food and I’ve definitely caught the bug as well. Personally, I like salads with some flavor and texture, which usually means romaine lettuce is not in the cards for me. It took some time to get Lauren on board with kale but now it’s her favorite. As Lauren and I both love southwestern flavors, this really is the perfect salad for us. It’s really the cilantro lime vinaigrette however that takes this over the top!

What I love about this salad is you can make everything ahead of time and put each individual ingredient in a separate container in the fridge. Then before leaving for work, just toss together everything together and you’re good to go. Unlike something like spinach, kale can sit in the dressing for a while without wilting so you don’t need to worry about putting dressing on ahead of time. So go make this mango, kale and quinoa salad. Hope you enjoy!

What Ingredients are in this Mango, Kale and Quinoa Salad?

• Produce – cilantro, limes, kale, bell peppers, corn, mangos, jalapeño, avocados
• Olive oil
• White vinegar
• Honey
• Salt
• Quinoa
• Black beans
• Tortilla chips
• Feta cheese

How to Make Mango, Kale and Quinoa Salad

1. First make the cilantro lime vinaigrette. Place all of the ingredients in a blender and pulse until smooth and emulsified.
2. Cook quinoa according to package instructions. Chop bell peppers, mangos and jalapeño.
3. Cut corn off the cob and cook in skillet over medium-high heat for about 5 minutes or until charred.
4. Massage kale with fingers and some olive oil to soften it. Add the cooled quinoa, bell peppers, mangos, jalapeño, black beans and corn to salad. Add just enough vinaigrette to cost salad. Top with avocado, tortilla chips, feta cheese and sunflower seeds.

Do I Need to Massage the Kale?

No although it does help. Messaging kale is best if you’re eating it immediately. By massaging it with a drizzle of olive oil, you make it softer, less course and less bitter. But remember how I mentioned above that you can/should dress the salad in the morning. By dressing the salad and letting it sit for a few hours, you will soften the kale and remove the bitterness.

Other Salad Recipes

• Fall Harvest Salad
• Summer Quinoa Salad
• Kale Caesar Salad
• Veggie Grain Bowl
• Edamame, Chickpea and Apple Salad

Print Recipe

5 from 3 votes

Mango, Kale and Quinoa Salad

If you are craving Mexican flavors but want to be healthy, this mango, kale and quinoa salad is loaded with flavor and satisfying.

Prep Time15 mins

Cook Time15 mins

Total Time30 mins

Course: Salad

Cuisine: Mexican

Keyword: Mango Quinoa Salad

Servings: 6

Calories: 682kcal

Author: Ryan Beck

Ingredients

Cilantro Lime Vinaigrette

• 1 cup fresh cilantro
• 2/3 cup olive oil
• 1/4 cup white vinegar
• 2 tbsp honey
• 2 limes, juiced
• 2 garlic cloves, minced
• 1/2 tsp kosher salt
• 2-4 tbsp water to thin if needed

Mango, Kale and Quinoa Salad

• 3 bunches kale, stems removed and roughly torn
• 1 1/2 cups cooked quinoa (1/2 cup uncooked)
• 2 bell peppers, thinly sliced (red or green)
• 4 ears corn, husked and kernels chopped off (or 10 oz bag frozen corn)
• 3 mangos, diced
• 1 jalapeño, seeded & chopped
• 1 (15 oz can) black beans, rinsed and drained
• 2 avocados, sliced
• 2 tbsp olive oil
• tortilla chips
• feta cheese
• sunflower seeds, roasted

Instructions

Cilantro Lime Vinaigrette

• Place all ingredients in a blender and pulse until smooth and emulsified. Add water if you need to thin out. Put in airtight container and keep in fridge.

Mango, Kale and Quinoa Salad

• Cook quinoa in pot of boiling water according to instructions. While quinoa is cooking, chop and slice the bell peppers, jalapeño and mangos.
• Cut the corn off the cob and cook over medium-high heat in skillet for about 5 minutes or until corn starts to char.
• Once quinoa is cooked, place in fridge to cool. When ready to eat, add kale to large bowl and 2 tbsp olive oil and message with your hands for 1-2 minutes or until kale begins to soften. Add the quinoa, bell peppers, jalapeño, mangos, black beans and corn to salad. Add just enough of the vinaigrette to coat everything. Top with some sliced avocado, feta cheese, tortilla strips and sunflower seeds.

Nutrition Facts

Mango, Kale and Quinoa Salad

Amount Per Serving (1 serving)

Calories 682 Calories from Fat 351

% Daily Value*

Total Fat 39g 60%

Saturated Fat 6g 30%

Trans Fat 0g

Polyunsaturated Fat 5g

Monounsaturated Fat 24g

Cholesterol 8mg 3%

Sodium 197mg 8%

Potassium 1423mg 41%

Total Carbohydrates 76g 25%

Dietary Fiber 18g 72%

Sugars 26g

Protein 18g 36%

Vitamin A 298%

Vitamin C 466%

Calcium 33%

Iron 36%

* Percent Daily Values are based on a 2000 calorie diet.