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Marinated Kale Mango Salad with Sunflower Seeds

Easy Marinated Kale Mango Salad with the Kale massaged with lemon juice and olive oil and then marinated. Ripe yellow mangoes, fresh greens and sunflower seeds make up the rest of the salad. Paired with a Tahini Citrus dressing or a Strawberry Poppy Seed one, or a simple Honey Lemon with Garlic dressing
Prep Time20 mins
Cook Time5 mins
Total Time1 hr 25 mins
Course: Salad
Cuisine: continental
Servings: 1 Person
Author: Sujata Shukla


To Prepare/Marinate the Kale

  • 2 cups kale Washed, dried, midribs removed, chopped
  • 1/16 teaspoon salt /a pinch
  • 1/2 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice Divided into 1/2 tablespoon portions

To make Kale Mango Salad

  • 1 tablespoon Sunflower seeds
  • 1 cup mango Sweet Ripe Mango, Peeled, Diced
  • 2 cups Salad Greens Washed, dried, chopped
  • 1/4 cup Frozen Corn
  • 1/2 teaspoon salt /or to taste. Adjust if the Salad dressing contains salt
  • 1/2 teaspoon Black Pepper Powder Freshly Ground
  • 1/4 cup Salad dressing See links in Post above
  • 1/4 cup feta cheese optional for garnish


Massage and Marinate the Kale

  • Note: The Ingredients, Making time and Instructions do not include the Salad dressing. Links to easy recipes for the same are given in the post write up above.
  • Wash, dry well and then prepare the Kale leaves by spreading each on a cutting board, and using a sharp knife, cut away the midribs and stalks. Slice the kale thinly and place in a bowl large enough for you to be able to put your hands in.
  • Add a pinch of salt, lemon juice and olive oil as in in Ingredients above for Preparing Kale. Stir. Using your fingers, gently massage the kale, rubbing in the oil and lemon juice. Treat every leaf and continue to massage for about 3 minutes. The Kale will darken in colour and wilt. Add another 1/2 tablespoon of lemon juice. Cover with cling wrap and keep in the fridge for the Kale to marinate for at least 30 minutes. 4 hours is ideal.

To Make Kale Mango Salad

  • Heat a pan on the stove. Add sunflower seeds and roast on medium heat for about 2 minutes, till the seeds begin to brown, Keep stirring as they roast. Transfer to a dry bowl immediately so that the seeds stop cooking. Cover and set aside on the kitchen counter till required.
  • Wash and peel a ripe mango. Dice into small cubes, about 1 cm square. Or into 1 inch long thin slices. Wash the salad greens, dry them, preferably in a salad spinner, or else on a kitchen towel. Shred the greens or slice them. Microwave frozen corn for about 1 minute
  • In the bowl in which you are going to mix the salad, first place the salad greens. Add the mango slices. Add the marinated kale. Add the corn kernels. Season lightly with salt and pepper. Toss/ mix.
  • Add Salad dressing your choice and mix it well. A Tahini Citrus salad dressing, or a Strawberry Poppy Seeds dressing would go really well with the Kale and Mango. Links to these recipes are given in the post write up above. Add the roasted sunflower seeds and transfer to a serving bowl. Garnish with feta cheese (optional)