Massaged Kale Salad

Total Time:
20 min
Prep:
20 min

Yield:
4 servings
Level:
Easy

Ingredients
  • 1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
  • 1 lemon, juiced
  • 1/4 cup extra-virgin olive oil, plus extra for drizzling
  • Kosher salt
  • 2 teaspoons honey
  • Freshly ground black pepper
  • 1 mango, diced small (about 1 cup)
  • Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons
Directions

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Per Serving: Calories 269; Total Fat 17 grams; Saturated Fat 2.5 grams; Protein 6 grams; Total Carbohydrate 28 grams; Sugar: 14 grams; Fiber 4 grams; Cholesterol 0 milligrams; Sodium 170 milligrams


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4.8 615
This was really fresh tasting.  I used plain kale out of my garden and because I like a sweeter dressing, I made a few adjustments that I liked even better.  I put the ingredients for the dressing in a blender along with about 1/4 c. of the mango, 1 tablespoon sugar and a tablespoon of orange juice and blended well.  I also had a little bit of a really sweet fresh pineapple that I needed to use so I threw it in as well.  Delicious! item not reviewed by moderator and published
,,Loved it! We added dried cranberries for a Christmas touch with a hard boiled egg and sesame seeds item not reviewed by moderator and published
I loved this salad. I added goat cheese and in place of the mangos added dried cranberries. It was delicious. item not reviewed by moderator and published
Excellent recipe! Yes, I do recommend more kale for this salad because this is a lot of dressing. Let it sit out for a while so the salt/ lemon/ oil massage soaks into the kale. And I use whatever nuts I have on hand, slightly toasting them beforehand. Extra mango also adds well to the salad, especially if you are increasing the amount of kale. It is perfect served with warm protein on top, like grill fish or chicken. item not reviewed by moderator and published
Delicious! Definitely something I will add to my rotation. item not reviewed by moderator and published
I used black kale (dinosaur kale) for this salad. Used slivers of Granny Smith apples instead of mangos and orange juice instead of lemon juice. Yum! item not reviewed by moderator and published
Never have I massaged a vegetable before! Much better than anticipated... however, either the bunch of kale I bought was too small for this recipe, or the dressing quantity was too much. I made this as a side dish for four people, and only needed to use half the amount of dressing (otherwise, this would have been WAY TOO overdressed + soupy). Excellent flavor profile, especially paired with steaks + kicky parsley-jalapeno salsa! item not reviewed by moderator and published
WOW!! Thank you. Fantastically simple salad! Great taste. I added a little feta, one hard boiled egg and a couple tablespoons of bacon bits..........I didn't have mango. Added a little more honey and brown mustard to the dressing....heated it up and tossed away. A great salad full of nutrients. item not reviewed by moderator and published
It was the best easiest and most delicious! Thank You!!!! item not reviewed by moderator and published
Favorite salad to: eat, make, share, and improvise! Love this salad!!! item not reviewed by moderator and published
Easy, beautiful and delicious. Best way to eat kale. item not reviewed by moderator and published
Great recipe! I love the mix of flavors. I had to double the dressing recipe, I guess I had a big bunch of kale. Very delicious and different, definitely making this one again! item not reviewed by moderator and published
I followed the recipe exactly. Loved this salad, mango and kale taste great together, the dressing is delicious. Only curly kale was available, and I wish it was a little less tough. item not reviewed by moderator and published
I add Costco shredded chicken on top of the salad, some almonds and cranberry, it makes a great lunch, very filling. I usually make two bunches at a time, put them in the containers and refrigerate it. They still taste very fresh after 3-4 days. item not reviewed by moderator and published
Love the ease of this salad. I simply buy a bag of kale from Trader joes. (It's already chopped up for you I used maybe a tablespoon of oil for the whole salad. It's way too oily as written. If I don't have a ripe mango, a can of mandarin oranges works. I also toss in some almonds,dried blueberries or raisins, and sprinkle with toasted flax seed, along with the pepitas item not reviewed by moderator and published
Simple, cheap, healthy, fast and a million ways to change it up -- I like to add almonds and apples. : item not reviewed by moderator and published
Such a healthy alternative to the usual green salad! item not reviewed by moderator and published
Loved it! I made this for my family and they ate it all. I didn't have any mangos so I substituted a peaches instead. I also added a little more lemon juice for both the massaging process and the dressing. Am definitely going to make it again. item not reviewed by moderator and published
Absolutely delicious. My husband, who normally doesn't like salad, really liked it. I made two minor changes - I had neither mango nor pepitas so I substituted a peach and some pine nuts. I have only served kale once before and that was cooked. Now I shall want to have it often and get the benefits of it raw. item not reviewed by moderator and published
I cook kale often. It is the undisputable "it" super food of this year. With that said this recipe became a major game changer. I was pleasantly surprised by the tenderness that the lemon and olive oil provided. And best of all there's no pan involved. The kale maintains it's major tons of nutrients because there's no cooking involved to denature the green. This salad was outstanding, it made smart use of the sweet in mango to offset the acidity of lemon. Try it! Even just to learn the technique of making kale without the use of actual cooking. item not reviewed by moderator and published
I never had Kale before this salad. This was one of the best salads I have ever eaten. My family could no stop eating it. The pepitas really made the sald as I loved the crunch it provided. I have made this salad about a dozen times, even brought it to parties. What a success it was. What a great way to be introduced to kale! thanks Arti, miss you item not reviewed by moderator and published
Now THIS is good! Incredibly fresh, easy, healthy and yummy - what else can you ask for?!? The seeds add so much to this salad. This is a salad that would be good for just about any occasion. item not reviewed by moderator and published
This recipe was tasty. I made mine a little different though. I did not have honey so I substituted that for brown sugar (will get some manuka honey for the next time I make it. Then I added red pepper flakes to the salad dressing and mashed an avocado and mixed it in. Delicious!!! Just finished another bowl. And yes, the longer it sits in the fridge, the better it gets. Since the salad has lemon juice in it, the avocado does not turn dark. I did not have any pumpkin seeds but it was still good. Will definitely use some in future when I make this again. item not reviewed by moderator and published
Just made a double-recipe of this for a potluck. I think the prep-time is under-stated (it takes 20 minutes just to de-stem and chop a bunch of kale, but the result is worth it. I used one bunch of purple kale and one of regular for a nice contrast. The mangoes in the store were not ripe, so I followed another reviewer's suggestion - sort-of - I used nectarines instead of peaches. Those were still not quite ripe, so I added a touch of agave necter to the peaches to keep them from being too sour. I cut all my ingredients, toasted the pepitas and mixed the liquids the night before. On the day of the potluck, I poured in the first batch of lemon and olive oil and massaged the kale. I've never done that before, but it really works! Then I mixed in the rest of the ingredients. It was great with nectarines, and I can't wait to try it again with mango! item not reviewed by moderator and published
Amazing, delicious and easy to make. My stepfather declared that he did not like or eat kale as soon as he saw the salad. A few minutes later after he had this salad he was asking for seconds! I will be making this again! item not reviewed by moderator and published
Wonderful! Used peaches and walnuts instead of mangos and pepitas and not so much olive oil thanks to other reviews. I have never liked kale salad until now! item not reviewed by moderator and published
This salad is so amazing!!!!!! Even an old school european fell in love with this dish! item not reviewed by moderator and published
Had it last night. Didn't have pepitas, still delicious. item not reviewed by moderator and published
Didn't have pepitas and it was still delish! Great way to eat kale. Wonderful with marinated, grilled pork loin. item not reviewed by moderator and published
Making this for the second time. It's so delicious and easy to make. The first time around, I put in the whole 1/4 cup of oil into the dressing and it was awful because I couldn't taste anything else. Made it a second time and only put a spoonful or so in and it tasted much better. I probably don't need to put any oil in it at all, come to think of it - the honey and lemon by itself is really good. item not reviewed by moderator and published
Great recipe! It turned out very similar to one of our favorite kale salads from Whole Foods. We didnt have mangoes or pepitas so we substituted with blueberries and trail mix. We went for lighter oil and it worked out just fine. We like that this recipe did not require sugar as some do. item not reviewed by moderator and published
Love this recipe. I didn't use honey. It was great. Nice and tangy. I'm making it as we speek!! item not reviewed by moderator and published
I made this salad to go with Aarti's Mango Chutney, Paneer and Prosciutto Pizza and it was a perfect compliment. I have to say when I first made it, I liked it, but thought the lemon was a little strong. I let it sit overnight and wow! The flavors had a chance to meld and it is so fabulous! Can't wait to make this the next time I am asked to bring a dish somewhere. I will definitely make it a day ahead! item not reviewed by moderator and published
Wow! This was so easy and absolutely delicious. I used a lighter hand on the olive oil - I think a quarter cup is a little too much. item not reviewed by moderator and published
The honey and mango are perfect additions to help with the bitterness of the kale. I was surprised at how much I enjoyed this raw kale salad. Like another reviewer; I also reduced the amount of oil. A little goes a long way. Will definitely make this again. item not reviewed by moderator and published
Use a food processor and pulse handfuls of kale to speed up the cutting process and reduce the amount of time massaging the kale. I only used 2T olive oil total. Using olive oil doesn't negate the fact that it is still oil and loaded with calories. Let's keep our kale healthy! Took this to a luncheon and women asked for the recipe knowing that with that extra little kick of mango and honey they could get their kids and grandkids to eat kale. item not reviewed by moderator and published
Delicious. I then added some leftover quinoa for extra texture and sprinkling of sultanas, and that was pretty darn tasty too. This is a keeper. item not reviewed by moderator and published
This is my favorite kale recipe of all time! item not reviewed by moderator and published
Yum! Made this for Easter dinner. My sister requested a salad that wasn't the garden type and this fit the bill. Even my father, who thinks you must cook kale to death, enjoyed this style of preparation. I'll make it again and consider adding some spice to it next time. item not reviewed by moderator and published
Different and unexpectedly good. item not reviewed by moderator and published
I never knew kale could taste this good. I'm allergic to mangoes so I used strawberries instead which really complimented the salad. I used toasted sliced almonds too. My in laws raved about it and this will definitely be a staple in our household and at potlucks! item not reviewed by moderator and published
Fresh and light with very unique flavors. This is a staple in our house now! item not reviewed by moderator and published
I loved it! It was fresh and tasty. The lemon and honey ion the dressing made it very delicious. item not reviewed by moderator and published
Love this salad but we use Agave instead of honey, diabetic reasons, & we also add 1 diced avocado to it before we "massage" the kale. It gives it a creamy texture and you get another addition to the healthy level lol. item not reviewed by moderator and published
Fun recipe to make, massaging the kale with your hands is very therapeutic! I always have frozen mango cubes, so simply softened 30 seconds in the microwave, delicious. item not reviewed by moderator and published
Delicious!! Mangos aren't in season currently so I cut up sweet cherry tomatoes. This will become a staple at my house. item not reviewed by moderator and published
This is delicious!! Even my son who's a picky eater loves this salad. item not reviewed by moderator and published
Very simple and tasty salad.Thank you for sharing. item not reviewed by moderator and published
I used baby kale and it was still delicious! It was still good to eat even after 2 days. item not reviewed by moderator and published
Kale is one of my favorite greens, this recipe was really beautiful and refreshing. To kick it up a bit I added hot curry powder, it gave it the extra zing that I was looking for. item not reviewed by moderator and published
Aarti, we're indebted to you for this one. Both my wife and I would have rated this 10 stars if the rating scale allowed. I never could have envisioned a kale salad tasting as delicious as this was. I followed the recipe exactly as written and I wouldn't dream of altering it. Thanks again! Slainte! item not reviewed by moderator and published
I loved this salad, the mango is the best part. I didn't use Kale, I used regular lettuce and it was great. item not reviewed by moderator and published
My family loved this salad also. (We had it with the Bombay Sloppy Joes. Makes eating your greens fun! Again, thank you, Aarti! item not reviewed by moderator and published
Loved it! shared with my friends and family...glad I had the day off and watched the show!! it was fun to watch ....fun to make and I took pictures and sent to all of my friends! item not reviewed by moderator and published
For a Southern gardener, any recipe that can help me use kale in a delicious way is appreciated. I didn't have all of the ingredients, so I substituted orange juice for the lemon juice (though I want to try it with lemon, dried cranberries for the mango, and chopped almonds for the pumpkin seed. The pepper was really important for the overall flavor profile. I cut the kale in very thin julienne strips, which allowed the salt and citrus to do their work. My husband loved it, and he's pretty picky. I will make this again, using other citrus, sweet fruit, and nuts. Thanks Aarti for giving me a base from which to work. This salad is special. item not reviewed by moderator and published
Exquisite! Easy and simple to make. My husband builds anticipation every time he sees me make it. A winner at our dinner table every time. I make it with apple instead which complements the other flavours and the lemon on the dressing does not let he apple oxidize so it looks and tates just as good the next day. item not reviewed by moderator and published
Delish! : Very fresh and simple. Hubby did not care for, but anything leaning towards healthy he tends to shy away from. His loss, my gain and more for me! lol : Thanks Aarti! item not reviewed by moderator and published
This is one of the best salad recipes I have tried! My husband, whose only veg preference sometimes seems to be the potato, raved about this! I usually only use kale in soups and greens, so to have such a refreshing, delicious alternative is GREAT!!! It is soooo true that it holds well in the fridge and is better days later. THANKS Aarti for another winner and staple to my weekly menu plan! item not reviewed by moderator and published
This was the easiest, best salad I have ever made and the first time I've made a kale salad. Even my 14 year old picky son loved it! I didn't have the pumpkin seeds so I simply left out. item not reviewed by moderator and published
The textures and the sweet and sour flavors made this the perfect accompaniment with chili verde, or I would think with any spicy food. We had some leftover salad which was just as delicious two days later, without any noticeable deterioration! I think next time I'll make it a dinner salad and add spicy shrimp, chicken or tofu. item not reviewed by moderator and published
Great salad. item not reviewed by moderator and published
This is a really simple, easy salad to make, and it's super good for you. Sometimes I add a little cayenne to the dressing or some crushed red pepper to give it a little extra zip! item not reviewed by moderator and published
I've wanted to try this for quite awhile. I am not a fan of raw veggies nor\ greens, and I usually put fruit on my salads instead of veggies. This took a bit to make (a lot of kale shrinks down fast! but it was really good! It tasted lemony, fruity and crunchy. I even threw in some blueberries with the papaya. Watch the video...she puts olive oil in the dressing, but the recipe isn't clear about that. She also gives a good tip on how to prep and cut the kale. I'm sure I'll make it again! item not reviewed by moderator and published
Substituted lime (because it just felt right, roasted sunflower seeds because pepitas evaded me, and sugar rather than honey. Whatevs. This stuff is like kale candy. Of course, I suppose if you put sugar, citrus, and mango in anything it would be candy, but the kale stands up to it really well. item not reviewed by moderator and published
Don't change a thing! This was fabulous. What great luck I had to find this recipe for my first kale ever. I followed the recipe and I loved it. My son and husband also loved and are already asking for more! YUM!! item not reviewed by moderator and published
So delicious!! I have made it 5 times!! Sometimes I add extra pumpkin seeds or a little extra mango. It's a crowd favorite!!! item not reviewed by moderator and published
WOW!!! Where did the kale go??? I see it but I can't taste it--and that suits me fine. item not reviewed by moderator and published
Delicious! I made this tonight without the honey, mango or seeds but with tomatoes. This will be a staple in our home. item not reviewed by moderator and published
I have made this now a couple times and absolutely LOVE it!! I have not eaten kale before and now this recipe is definitely a go to in our house. It is especially great for a lunch/dinner party as it is unique and quite a surprising combo of flavors. YUM! item not reviewed by moderator and published
I know how good kale is for you. I eat it all the time. But when I heard this was not cooked, it also peaked my interest. My whole family loved it. I love to watch Aarti, she has such wonderful receipes. item not reviewed by moderator and published
Unbelievable! So delicious. It was a little too sweet for my taste so I might cut the honey next time. item not reviewed by moderator and published
I also add cut up avocado and use agave instead of honey. ONE-derful recipe, so delicious. Its a bit labor intensive due to washing the kale. After that its an easy go to the finish line. I agree with others - even better the next day and add the toasted pepitas just before serving. item not reviewed by moderator and published
I've made this salad a half dozen times and always get rave reviews... It's tasty and light, even better the second day! I just wait to add the pepitos until serving so they don't get soft. item not reviewed by moderator and published
This is one of the simplest, delicious and healthy recipes I've had in quite some time! Who knew about massaging your kale!? I will use this method for kale salad from now on. I followed exactly but maybe a bit less honey because I don't like overly sweet salads. I added a bit of kosher salt into the dressing as well, just to bring out the flavors of the honey & lemon. The mango is a great floral balance to the dark green flavor of the kale. This is a keeper! My fiance the meat and potatoes guy loved it as well. We ate every last bit ourselves! Thanks, Aarti! item not reviewed by moderator and published
I LUV LUV LUV Aarti's KALE SALAD!!!! I MAKE IT ALL THE TIME, I SHARE THIS RECIPE WITH MY FRIENDS AS WELL,EVERYONE WHO MAKES IT JUST LOVES IT, SO REFRESHING AND HEALTHY. GREAT RECIPE!!!! item not reviewed by moderator and published
Kale? Really? I always thought it was a garnish and never considered eating it as an entire salad. This amazing, summery salad is a great way to trick someone into eating kale. I actually doubled the recipe because after massaging the kale wilts down. That meant I had plenty of leftovers. It lasted and tasted as fresh and amazing nearly 3 days later. If you have enough for leftovers I recommend tossing the pepitas in per serving so they don't get soft. I also went a little crazy and over-massaged the kale and it was still wonderful. I used two kinds of kale (not sure of the names, one had red ribs and the other was curlier, green. Great for picnics or potlucks because it can be made well ahead of time and stays fresh tasting. Yummy! item not reviewed by moderator and published
This is awesome. It is forgiving and I love the mango but berries and pineapples work great too. item not reviewed by moderator and published
Cashew crumbs instead of pepitas, extra lemon and honey instead of mango - really sweet and zesty - and I wish I had made twice the amount! item not reviewed by moderator and published
Excellent, versatile recipe. I added sliced almonds, dried cranberries, and feta cheese and it was great. Be careful not to add too much lemon juice - it can overpower. item not reviewed by moderator and published
I made this salad without the mango and still thought it was delicious. Can't wait to make it again. item not reviewed by moderator and published
This kale salad is soooo good! A great salad for the summer. I followed the recipe exactly as it is written. It's yummy and healthy! It has now become one of my dad's favorite salad as well. He's always asking me to make that "good ole kale salad!" item not reviewed by moderator and published
I have served this salad several times and the big bowl goes home empty!! I have substituted strawberries for the mango already, and am thinking of peaches and pineapple chunks in the future. Aarti...your proven winner! item not reviewed by moderator and published
This was the best salad I have ever had!! What a great way to add kale to your diet. I couldn't find black kale so I used red kale instead. I really don't think it makes a big difference. : item not reviewed by moderator and published
This was really a great salad and healthy for!!!!!! item not reviewed by moderator and published
I love this recipe. It is very filling and packed with Vitamin K. Add a couple of handfuls of dried cranberries and some crumbled feta cheese and you have a perfect meal or side dish. The mango adds a satisfying sweetness to the salad. item not reviewed by moderator and published
Very easy to make, healthy, and tasty! I really liked the mango in there... item not reviewed by moderator and published
I don't know how its originally supposed to taste, but even after my substitutions (lime juice and walnuts, and adding too much salt, it still tasted great. item not reviewed by moderator and published
Oh my goodness this was amazing. Who would have thought of mixing these ingredients and it being this good? I had it recently at a friend's house. She had some children over to cook and the recipe was simple enough they could do it. I get a lot of kale in my delivered organic box and I've been looking for a way to use it without always having to cook it and this is it! item not reviewed by moderator and published
This salad is amazing! I used the black kale, squeezed a half lemon,sea salt and evoo over; massaged it for 2 min. and added the mango and lots of honey and freshly ground pepper. That's it! Unbelievable how good this is!!! Update: The next morning for breakfast I toasted bread, used a little mayo, sprinkled it with chipotle pwdr and lawry's seasoning salt, heated up and added a morning star sausage pattie and put on top a nice dollop of the salad on top....SO SCRUMPTIOUS! and healthy : item not reviewed by moderator and published
This was absolutely fantastic. I wouldn't change a thing, except maybe to throw in a little extra mango because it is extra delicious! item not reviewed by moderator and published
A great, creative way to enjoy Kale...Adjust the amount of oil and start small (I used a bit more than 1/2 the amount listed...it's easy to add more. Ripe Champagne mangoes are great with this...also fun to play with variations (swap mandarin orange slices for mangoes, almond slivers for pepitas...etc. Thanks Aarti...love your work! item not reviewed by moderator and published
Not my favorite way to make kale, but I liked it! item not reviewed by moderator and published
My BF and I LOVED this salad! I didn't have any pepitas so I just toasted some shelled sunflower seeds instead. Turned out great! This is definitely going to be in my menu rotation from now on. item not reviewed by moderator and published
Too greasy, too sweet, too tangy, too bitter, too fattening, and I did not enjoy the kale raw. :( At least not like this. However I do like the idea of a toasted nut or seed, combined with mangoes & cooked kale, without the rest of the ingredients. So thank you for that idea! item not reviewed by moderator and published
Great salad...light and healthy. Love it. item not reviewed by moderator and published
I've made this recipe several times now and each time seems to be better than the last. A lot of the recipes I have I use as a starting point but end up changing them to make it something the whole family will like. I didn't have to do that here. My 7 year old likes this so much she asks for it almost every week when we do our produce shopping at the farmers market. I made a double batch this week and brought the leftovers into my office. I came to the website today because 3 people have asked for the recipe. item not reviewed by moderator and published
Made this for my Valentine last night as a starter to our dinner and substituted in candied pecans for the pumpkin seed sand added craisins to the mix. Absolutely delightful meal I'll be making again and again. item not reviewed by moderator and published
Friend brought this to a potluck dinner. I thought it tasted like apples, oddly enough, though people told me I was crazy. We didn't have the mangos on it, but it was very good! item not reviewed by moderator and published
Addictive! After the 1st try I've been using sunflower seeds, as I always have them on hand. Any roasted seed/nut will be great. I also add thinly sliced red onions and allow them to sweeten in the dressing for 30 mins. Perfect! item not reviewed by moderator and published
i've recently developed a love affair with kale and this recipe is just one more reason to profess my love of the dark leafy green. the soft texture of the mango pairs beautifully with the firm kale and the dressing is lovely. just the right amount of sweet & tart. my kids love it almost as much as i do! item not reviewed by moderator and published
Now this i will try thank you. item not reviewed by moderator and published
We love this too. item not reviewed by moderator and published

This recipe is featured in:

Winter Entertaining Guide