Southwest Mango Kale Quinoa Salad

Southwest Mango Kale Quinoa Salad

Enjoy this vibrant kale salad featuring sweet mango, crunchy bell peppers, and zesty lime dressing for a refreshing meal.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 6

Course: Salad

Cuisine: American

Calories: 450

Ingredients Method Notes

Ingredients

  

• 2 bunches kale, roughly torn
• 2 tablespoons olive oil
• 1 1/2 cups cooked quinoa
• 1 red bell pepper, thinly sliced
• 1 orange bell pepper, thinly sliced
• 2 ears corn, husked and kernels chopped off
• 2 mangos, chopped
• 1 jalapeño, seeded + chopped
• 1 cup cooked black beans
• 1 avocado, sliced

Method

 

1. Add the kale to a large salad bowl with a tablespoon or two of olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes or until the kale begins to break down and soften a bit.
2. To the bowl add the quinoa, bell peppers, corn, mango, jalapeño, and black beans. Drizzle on the vinaigrette and toss.
3. Add the avocado. Top with toasted tortillas or chips. EAT!
4. For the Sunflower Honey Lime Vinaigrette: Add the sunflower seeds, olive oil, honey, and lime juice to a high powered blender or food processor.
5. Process until completely smooth. If needed, add water to thin the vinaigrette. Stir in the chopped cilantro, salt and pepper.
6. The vinaigrette can be made a few days in advance and kept in the fridge.

Notes

– Massage the kale for at least 2-3 minutes to ensure it softens properly.
– Use ripe but firm mangos for the best texture and sweetness.
– The vinaigrette can be made ahead and stored in the refrigerator for up to 3 days.

Nutrition information is an estimate, calculated automatically. Values vary with brands, substitutions and portion sizes.

The technique that makes it

The success of this Southwest Mango Kale Quinoa Salad hinges on two key preparation steps: properly massaging the kale and balancing the flavors. Kale, especially tougher varieties, can be quite fibrous and bitter if eaten raw without preparation. The technique of “massaging” the kale involves gently rubbing it with a small amount of olive oil (or a vinaigrette base) for several minutes. This process breaks down the tough cell walls, softening the leaves and making them more tender and palatable. It also helps to slightly reduce the kale’s inherent bitterness, allowing the other bright, fresh flavor of the salad to shine through. The olive oil acts as a lubricant, aiding in this breakdown and coating the leaves for a more pleasant mouthfeel.

Secondly, the artful combination and preparation of the other ingredients are crucial for a harmonious flavor profile. The sweetness of the mango and corn, the mild heat from the jalapeño, the creamy richness of the avocado, and the earthy notes of the black beans and quinoa all need to be balanced. Ensuring the mango and bell peppers are ripe and sweet is important for the salad’s overall appeal. Chopping the corn kernels off the cob ensures they are bite-sized and evenly distributed. The jalapeño’s heat can be controlled by removing the seeds and membranes, which contain most of the capsaicin. This careful layering of sweet, savory, spicy, and creamy elements, combined with the tenderized kale, creates a salad that is both texturally interesting and deliciously complex.

Troubleshooting

• Kale is too tough or bitter: Ensure you are massaging the kale thoroughly with olive oil for at least 3-5 minutes until the leaves visibly darken and soften. You can also try using a younger, more tender variety of kale, like baby kale.
• Salad is too bland: The dressing is key. Ensure you have seasoned the salad adequately with salt and pepper after combining all ingredients. A squeeze of lime juice over the finished salad can also brighten the flavors significantly.
• Salad is too spicy: If the jalapeño’s heat is overwhelming, the best fix is to add more sweet elements like mango or corn, or creamy elements like avocado. A dollop of plain Greek yogurt or sour cream can also help to temper the heat.
• Avocado turns brown: Add the avocado just before serving. Tossing the avocado with a little lime or lemon juice can also help to slow down oxidation.

Substitutions

• Kale: Spinach or arugula can be used as a substitute. Spinach will be softer and milder, while arugula will add a peppery bite. Both will require less massaging, if any.
• Mango: Pineapple or peaches can offer a similar sweetness and tropical flavor profile. Ensure they are ripe for optimal taste.
• Black Beans: Chickpeas or kidney beans are good alternatives. They offer a similar texture and protein content, though the flavor profile might be slightly different.
• Corn: Roasted sweet potatoes or butternut squash, diced small, can provide a similar sweetness and texture, especially when roasted until tender.

Pro tips

• Massage the kale for at least 2-3 minutes to ensure it softens properly.
• Use ripe but firm mangos for the best texture and sweetness.
• The vinaigrette can be made ahead and stored in the refrigerator for up to 3 days.

Enjoy this refreshing and nutrient-packed kale salad. It’s a versatile dish that can be customized with your favorite additions.

Try this next: Cozy Harvest Quinoa Salad

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