Summer Kale, Avocado, Mango, and Chickpea Salad with Citrus Poppy Seed Vinaigrette


This is a delicious summer salad. Great as a dinner salad with some grilled chicken or fish, or as a side. This is my first experience with kale, and I'm hooked! Add nuts (walnuts, cashews, slivered almonds), sunflower seeds, or dried fruit (cranberries or cherries) for some added texture and deliciousness! I also like to add thinly sliced red bell peppers or Shepherd peppers; it is a salad, anything goes! The citrus vinaigrette is light and refreshing. Sometimes I want a sweeter vinaigrette, hence the addition of marmalade. Apricot would work well, too. A great summertime salad.

Prep Time:
15 mins
Total Time:
15 mins
4 servings


  • 6 cups shredded kale

  • 1 avocado - peeled, pitted, and cubed

  • ½ mango - peeled, seeded, and cubed

  • cup chickpeas (garbanzo beans)

  • cucumber, thinly sliced


  • 6 tablespoons olive oil

  • 2 tablespoons rice wine vinegar

  • 1 tablespoon orange juice

  • 1 tablespoon sunflower seed kernels, or to taste (Optional)

  • 1 teaspoon Dijon mustard

  • ½ teaspoon poppy seeds

  • ½ teaspoon orange marmalade, or to taste (Optional)


  1. Place kale in a large bowl and gently massage it with your hands until slightly tender, 2 to 4 minutes. Let kale rest to tenderize further, about 10 minutes.

  2. Stir avocado, mango, chickpeas, and cucumber into kale.

  3. Combine olive oil, vinegar, orange juice, sunflower seed kernels, mustard, poppy seeds, and marmalade in a jar with a tight-fitting lid; put on the lid and shake until dressing is well combined. Pour dressing over kale mixture and toss to coat.

Cook's Note:

You can use any oil in place of olive oil.

Nutrition Facts (per serving)

373 Calories
30g Fat
26g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 373
% Daily Value *
Total Fat 30g 38%
Saturated Fat 4g 21%
Sodium 140mg 6%
Total Carbohydrate 26g 9%
Dietary Fiber 7g 25%
Total Sugars 5g
Protein 6g
Vitamin C 136mg 680%
Calcium 161mg 12%
Iron 3mg 14%
Potassium 817mg 17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.