If you’re looking for a refreshing and vibrant salad that packs a punch, this Mango and Kale Slaw is your answer. It’s a delightful combination of crispy kale, sweet mango, and a rich peanut dressing that will have your taste buds dancing. Perfect for summer gatherings or a healthy weekday lunch, this slaw is not just nutritious – it’s a flavor celebration.
Imagine biting into the crunchy kale, paired with the juicy sweetness of ripe mango, all smothered in a creamy peanut dressing. This dish is a balance of textures and flavors: the earthy notes of the kale, the tropical sweetness of the mango, and the rich, nutty dressing create a harmonious and satisfying experience.
This slaw is not only easy to make but also incredibly versatile. Serve it on its own, as a side dish, or even as a topping for grilled chicken or tacos. It’s an excellent way to incorporate more greens and fruits into your diet without sacrificing taste.
Vibrant Ingredients for a Refreshing Dish
The Mango and Kale Slaw comes alive with the vibrant colors and textures of its ingredients. Bright green kale serves as a sturdy base, providing a delightful crunch.
Juicy mango chunks introduce a tropical sweetness that balances the earthy flavor of the kale, while slices of red bell pepper add a pop of color and a crisp bite. Together, these elements create a visually stunning and appetizing salad.
Creating the Creamy Peanut Dressing
The creamy peanut dressing is a standout feature of this slaw, bringing everything together with its rich, nutty flavor. Made from a blend of peanut butter, soy sauce, honey or maple syrup, rice vinegar, and sesame oil, this dressing is both simple and satisfying.
Whisked to a smooth consistency, the dressing can be adjusted with a splash of water for the perfect texture. It offers a delightful contrast to the fresh vegetables, enhancing the overall taste experience.
Preparation Steps for Maximum Flavor
Preparation of the slaw is quick and straightforward. Start by softening the kale through a gentle massage with a pinch of salt, which makes it tender and more palatable.
Next, combine the kale with the diced mango, sliced red bell pepper, and chopped cilantro in a large bowl. The combination of these ingredients not only provides a balance of flavors but also creates an explosion of colors.
Garnishing for Presentation
To finish off this delightful dish, a garnish of chopped roasted peanuts adds a satisfying crunch, while fresh cilantro brings a burst of herbal freshness.
Serve the slaw in a rustic bowl, where its colorful components can shine. The combination of textures and flavors makes it a feast for the eyes as well as the palate, perfect for a summer gathering.
Serving Suggestions and Versatility
This slaw shines on its own or as a complement to grilled proteins. Consider pairing it with chicken, tacos, or as a vibrant side dish at barbecues. Its versatility ensures it can fit into various meals throughout the week.
Since the slaw can be made ahead and chilled in the fridge, it’s an excellent option for meal prep or potlucks, allowing the flavors to meld beautifully over time.
Health Benefits and Nutritional Value
This Mango and Kale Slaw is not only visually appealing but also packed with nutrition. Kale is rich in vitamins A, C, and K, while mangoes provide a good dose of vitamin C and fiber.
The addition of peanuts not only enhances the flavor but also adds healthy fats and protein, making this dish satisfying and wholesome. With around 220 calories per serving, it’s a guilt-free way to enjoy a summer meal.
Refreshing Mango and Kale Slaw Recipe
This salad features tender kale combined with juicy mango slices and is topped with a creamy peanut dressing that gives it a deliciously nutty flavor. It’s crunchy, sweet, and indulgent, making it a perfect addition to any meal.
Ingredients
- 4 cups kale, stems removed and leaves chopped
- 1 ripe mango, diced
- 1/2 red bell pepper, thinly sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup chopped fresh cilantro
- 1/4 cup roasted peanuts, chopped (for garnish)
- 1/4 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon water (to thin dressing if needed)
Instructions
- Prepare the Kale: In a large bowl, massage the chopped kale with a pinch of salt for 2-3 minutes until it softens. This helps to break down the fibers and makes it more tender.
- Mix the Vegetables: Add the diced mango, sliced red bell pepper, red onion, and chopped cilantro to the bowl with the kale.
- Make the Dressing: In a separate small bowl, whisk together the peanut butter, soy sauce, honey or maple syrup, rice vinegar, and sesame oil until smooth. Add water a little at a time to reach desired consistency.
- Combine: Pour the peanut dressing over the salad and toss gently to combine, ensuring all ingredients are coated.
- Serve: Garnish with chopped roasted peanuts before serving. Enjoy immediately or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
Nutrition Information
- Servings: 4
- Calories: 220kcal
- Fat: 14g
- Protein: 6g
- Carbohydrates: 21g
