Kale Apple Walnut Salad with Creamy Walnut Dressing: A Perfect Kale Salad for The Cooler Months
This Kale Apple Walnut Salad is one of many great easy salad recipes. I pull it out as one of my fall salads or a healthy dose of green in the winter months. This hearty kale salad also makes a great addition to any Thanksgiving menu.
I love Massaged Kale Salads. They are easy, healthy, and a great way to eat more veggies.
Kale Apple Walnut Salads are not new to the internet. However, I love them because you can take that base salad concept and make it your own with additional ingredient add-ins and different salad dressings.
The Ingredients in This Kale Salad Recipe
Massaged Kale: Massaging the kale leaves allows for a more palatable salad. Each bite is more manageable and chewable. Check out my article all about How to Create the Perfect Kale Salad. Lacinato kale works well in this salad but you could also use a curly kale or baby kale.Â
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Walnuts:Â I use freshly toasted crunchy walnuts in the salad dressing and as a salad topper. Walnuts, like many other nuts, are heart-healthy! I love the nutty and earthy flavor.
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Fresh Apples:Â In this recipe, I use two different types of “all-purpose” apples. I use sweet Honeycrisp apples, Granny Smith, or Pink Lady. These tangy apples are crisp with sweet-tart harmonies and hints of berry flavors.
If you want to substitute the apple, I recommend pears. I recommend a crispier pear variety like a Bosc pear. You could also sub in celery for a crunchy addition or even fennel with a licorice-like flavor.
I prefer to cut the apples into thin matchsticks but diced apples work well too.Â
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Crispy Quinoa:Â This is a fun way to incorporate whole grains into your salad. You could use cooked quinoa that is not crispy to make this more of a grain bowl, but I love the crispy quinoa over-top the salad for a crispy, crunchy, and nutty finish. The little black specs in my photos are crispy quinoa.Â
The Creamy Walnut DressingÂ
I keep this dressing creamy yet mayo-free by using toasted walnuts. Blending nuts into a salad dressing is a delightful way to create a creamy dressing that is 100% plant-based.
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Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead.
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Don’t have walnut oil? Olive oil will also work in this recipe.Â
In a blender or food processor, combine the walnut oil, toasted walnuts, apple juice, apple cider vinegar, water, maple syrup, garlic, Dijon mustard, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired consistency is reached.
Taste and adjust seasoning if necessary.
Prepare the Kale:
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips)
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad:
Add the sliced crunchy apples and toasted walnuts to the large bowl.Â
Assemble the Salad:
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.Â
Substitutions & Additions
Substitutions
Walnuts:Â Option to substitute the crunchy walnuts for other crunchy nuts or seeds such as pumpkin seeds, sunflower seeds, or almonds.Â
Apples:Â Option to substitute the apples with another fruit such as pomegranate seeds, dried cherries, or dried cranberries.
Additions
Do you want to bulk up this Kale Apple Walnut Salad? You can add roasted butternut squash, roasted chicken, or leftover Thanksgiving turkey.Â
Feeling like you want some cheese? You can add some vegan feta or, if not trying to keep this a plant-based salad, feel free to incorporate some cheese! Feta cheese, blue cheese, or goat cheese would taste great in this recipe.
I love to encourage creativity in the kitchen. Let this recipe bring on the inspiration!
Tips and Tricks
Washing Kale
Tip: Use a Salad Spinner
One of my favorite ways to wash lettuce and greens for salads is with a large bowl of cold water and a salad spinner.Â
Washing lettuce and kale for salads is so much easier with a salad spinner. I like to submerge the kale leaves in a large bowl of clean cold water and swish them around. This will loosen any dirt or debris and it will sink to the bottom of the bowl.Â
Then, rinse the kale with cool running water and add it to your salad spinner to remove excess water from formthe leaves.Â
Dealing with Leftovers
​Dressing Tip:Â
​This dressing is simple, and a great recipe to make in bulk and in advance. You can freeze or save it for another recipe for later in the week, like Apple Walnut Marinated Tofu, tempeh, chicken, or salmon.
Salad Tip:Â If eating this salad for leftovers the next day (so good), don’t add all the crispy quinoa at once to the salad. Despite the name, crispy quinoa that is added to the salad and stored in the fridge will not retain its crispiness overnight. For best results, top each salad before serving.Â
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Enjoy This Recipe? Check Out These Delicious Salad Recipes
In a blender or food processor, combine the walnut oil, toasted walnuts, apple cider, apple cider vinegar, maple syrup, red pepper flakes, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired.
Taste and adjust seasoning if necessary.
Prepare the Kale
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips).
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad
Add the sliced crunchy apples and toasted walnuts to the large bowl.
Assemble the Salad
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.Â
Notes
If you halve this recipe, make the full amount of dressing and save it for future salads or marinades. I've used this slathered over salmon and as a chicken marinade and it is perfection. Apples: I like to cut the apple into thick matchstick like slices but but diced works too. I used one honey crispy apple and one Green Newtown Pippin apple. Â
This wing recipe is perfect for game day, family gathering, or your next weeknight dinner the whole family will love.Â
Before I discovered the magic of air fryer chicken wings, I thought I could only get good wings at a restaurant, deep fried, slathered in sauce! During football season, these AIR FRYER wings are an easier and less expensive alternative to ordering out!
As a Maryland girl, Old Bay seasoning has a special place in my heart, reminiscent of crab feasts, the salty Atlantic beach air, and warm summers. This easy chicken wing recipe is perfectly paired with a honey Old Bay sauce, bringing a taste of Maryland to your table.
This article contains affiliate links, which means I may earn a small commission at no additional cost to you if you make a purchase through these links.
Originally, I made this recipe with a honey Old Bay sauce made with honey, old bay, dijon mustard, apple cider vinegar, and hot sauce.
I would first cook the wings, then coat them in the sauce. However, I’ve since changed my favorite Honey Old Bay Wings recipe because I prefer this as a dry rub recipe!
For the new method, you rub your seasonings on the wings before cooking. Then, once they are cooked, you finish the wings off with a drizzle of your favorite honey.
​Chicken Wings
Avocado Oil
Old Bay
Salt and Black Pepper
Honey
Step By Step How To Make Honey Old Bay Wings Recipe
Prep the Wings:
Pat the chicken wings dry with paper towels to remove excess moisture.
In a large bowl, add avocado oil, old bay, salt, and pepper and rub it into the chicken until evenly coated.
Cook the Wings in the Air Fryer:
Preheat your air fryer to 400°F for about 5 minutes.
Place wings in a single layer in the air fryer basket. You may need to cook in batches depending on the size of your air fryer.
Air fry the wings at 400°F  for 18-20 minutes, flipping halfway through, until the wings are crispy, golden brown, and cooked through.
Drizzle Honey Over Wings:
Once the wings are done, transfer them your serving platter and drizzle the honey over the wings.
Serve and Enjoy:
Serve these party wings with carrot or celery sticks, ranch, or blue cheese, and enjoy!
Serving Size and Time for This Crispy Chicken Wings Recipe
This recipe makes approximately 4 servings.
Estimated Total Time:
Prep Time: 5 to 10 minutes
Cook Time: 18 to 20 minutes
Glaze Preparation: 5 minutes (to be completed during the cook time)
Total Time: 23 to 30 minutes
My Favorite Sauces to Make From Scratch for Air-Fryer Wings
As convenient as store-bought sauces can be, it’s surprisingly easy (and fun) to make your sauces from scratch! Additionally, you can go beyond the classic buffalo and BBQ sauces.
Try out some of my favorite sauces with incredible flavors.Â
You preheat an oven, same goes for the air fryer. 400°F for about 5 minutes should do the trick!
Tip #2: Arrange Wings in a SINGLE Layer.
For extra crispy air fryer wings, the wings need space to ensure even cooking. Overcrowing the basket can lead to unevenly cooked wings.
This means, if you are making a large amount of wings, you will need to cooking them in batches.
Tip #3: For extra crispy wings, serve sauce on the side.
This might be my personal preference, but eversince I started ordering my wings with sauce on the side, I’ve never gone back!
They stay super crispy and I can add as much sauce as I would like for dunking or drizzling!
Tip #4: For easy speedy cleanup use a liner.
For easy speedy clean up use an airfryer liner or tin foil. Be sure to clean the basket after each use, the liner might not get everything, but it will make cleanup easier.
You can purchase these on Amazon, Walmart, or Target.
Enjoy This Recipe? Check Out These Other Chicken Recipes!
This PF Chang’s Fried Rice Copycat is a delicious, nutritious, quick, and easy weeknight recipe the whole family will enjoy.
This meal is a Vegetable Packed Fried Rice and is one of my favorite “refrigerator clean-out” meals. I love to use this stir fry recipe when I need to get rid of the veggies in my produce drawer that might be on the verge of expiring.Â
It’s also a great meal because I almost always have a spare tofu container by Mori-nu.
As one of my favorite copycat recipes, this flavorful rice dish is a great main dish or side dish alongside juicy white meat lettuce wraps, baked salmon, or tofu.Â
Ingredients for This Copycat PF Chang’s Fried Rice
Jasmine Rice:Â One or two-day-old white rice is the best best best for this dish. Alternatively, you can also use fresh cooked rice prepared earlier that day and left uncovered in the fridge for a couple of hours. I use Jasmine rice but any long-grain rice will work in this dish. You could even opt for leftover short grain like sushi rice or brown rice.
Veggies:Â What do you have in your fridge? For this recipe, I used a variety of vegetables including onion, garlic, frozen riced cauliflower, carrots, kale, frozen peas, and green onions for lots of green garnish. I like to keep the sizes uniform so I have little veggie bites throughout the dish.Â
Other veggies you can use include broccoli florets, green beans, water chestnuts, or even fresh bean sprouts.Â
Optional:Â You could add chicken breast to this dish for added protein if you are not looking for a 100% plant-based meal.Â
I have an entire post on how to make this amazing Tofu Scramble. For this recipe, the tofu scramble has just five ingredients, extra firm tofu, soy sauce, nutritional yeast, turmeric, and ginger.
I use the tofu scramble to replace the scrambled eggs typically found in fried rice. The tofu scramble keeps this recipe 100% plant-based!Â
The ingredients in my tofu scramble include:
Tofu
Nutritional Yeast
Turmeric
Soy Sauce
Ginger
Ingredients for Sauce
Soy Sauce:Â Providing this sauce with salty and umami flavor. I prefer a dark soy sauce for more deeper and rich flavor.Â
Toasted Sesame Oil:Â So nutty with just the right amount of roasty toasty goodness.Â
Rice Wine Vinegar: White vinegar works in a pinch
Water:Â This ingredient is more so, add as much as is needed. Water thins the sauce and thus helps to spread the sauce flavors evenly throughout the dish.
Ground Ginger:Â Ginger is spicy and flavorful. Option to use freshly grated ginger.
Chili Crisp:Â You could omit this ingredient. I like to add a bit of spiciness to most of my dishes. Chili crisp also adds a touch of chili oil, adding additional color, a spicy kick, and savory flavors.Â
Don’t have chili crisp? You can use red pepper flakes instead.Â
​Optional: Hoisin sauce, a bit of brown sugar, or honey for a touch of sweetness.
How to Make PF Chang’s Fried Rice
There are a few steps, but once you make this dish at least once, you will realize it’s not all that complicated.
Prepare the Rice:
If you don’t have day-old jasmine rice, cook the rice and let it cool completely before using.
Prepare the Tofu Scramble:
Place the tofu in a small bowl.
Using your hands, break the tofu into smaller pieces.
Add the nutritional yeast, turmeric, soy sauce, and ginger to the tofu.
Mix until well combined.
Cook the Vegetables:
In a large skillet or wok, add the 2 tablespoons of avocado oil.
Add the diced onion and cook for 2-3 minutes until softened.
Add the minced garlic and cook for another 30 seconds until fragrant.
Stir-Fry the Vegetables and Rice:
Add the riced cauliflower, carrots, kale, and peas, to the skillet. Stir-fry for 5 to 7 minutes.
Add the tofu scramble and cooked rice to the skillet, breaking up any clumps of rice with a spatula. Stir-fry for 3 to 5 minutes until the rice is heated through and slightly crispy.
Add the Sauces:
In a small bowl, mix the soy sauce, sesame oil, rice wine vinegar, ginger powder, and chili crisp.Â
Pour the sauce mixture over the rice and vegetables, stirring well to combine.
Season and Serve:
Season with salt and pepper to your taste preferences.
3cupjasmine riceIMPORTANT - this must be at least a day old.
1½cupscarrots, diced
1cuponion, dicedor 1/2 onion
1½cupskale, choppedor julliened
1cupfrozen peas
1½cup frozen riced cauliflower
2tbspavocado oil1 to 2 tbsp avocado oil
Tofu scramble
14ozextra firm tofu
1tspground turmeric
1tsp soy sauce
1tbspnutritional yeast
2tspground ginger
Fried Rice Sauce
3tbspsoy sauce
2tbspwater
1tbsptoasted sesame oil
2tspground Ginger
2clovesminced garlic
1tbspchili Crisp
Garnish
¼cupgreen onion, diced
Instructions
Prepare the Rice:
If you don't have day-old jasmine rice, cook the rice and let it cool completely before using.
Prepare the Tofu Scramble:
Place the tofu in a small bowl.
Using your hands, break the tofu into smaller pieces.
Add the nutritional yeast, turmeric, soy sauce, and ginger to the tofu. Mix until combined.
Stir-Fry the Vegetables and Rice:
Add the riced cauliflower, carrots, kale, and peas, to the skillet. Stir-fry for 5 to 7 minutes.
Add the tofu scramble and cooked rice to the skillet, breaking up any clumps of rice with a spatula. Stir-fry for 3 to 5 minutes until the rice is heated through and slightly crispy.
Add the Sauces:
In a small bowl, mix the soy sauce, sesame oil, rice wine vinegar, ginger powder, and chili crisp.Â
Pour the sauce mixture over the rice and vegetables, stirring well to combine.
Season and Serve:
Season with salt and pepper to your taste preferences.
Garnish with sliced green onions.
Notes
Herbs: Option to use herbs you have on hand. Basil, parsley, cilantro, and mint, all work well.Â
This Southwest Marinade for chicken pairs bold flavors of typical of Southwest cuisine, with the acidity from the lime and apple cider vinegar to help tenderize the chicken, ensuring it’s juicy and flavorful. This marinade is perfect for grilling during the warmer months and baking when the weather is chilly.
Why You Need To Make This Southwest Chicken Marinade Recipe
This recipe is easy to whip together and makes a healthy delicious roast or grilled chicken. However, the fact that this recipe is super easy isn’t the only reason you need to make this recipe.
This recipe is also:
Versatile:Â Make this with roasted pork, grilled veggies, or grilled or baked tofu steaks.
Healthy:Â This recipe is a great addition to healthy flexitarian eating. A homemade marinade allows you to control the ingredients.
Cost-Effective:Â This recipe is economical to make and more cost-effective than buying pre-made marinades.
Totally Customizable:Â Making marinade from scratch allows you to adjust spices and ingredients to suit your taste preference and accommodate any dietary restrictions you may have.
Southwest Chicken Bowl – Sliced Chicken
Ingredients In Southwest Chicken Marinade
These simple marinade ingredients combined are perfect for your next southwest chicken dish.
Olive Oil
Apple Cider Vinegar
Limes – I use fresh lime juice and lime zest
Oregano
Chili Powder
Ground Cumin
Garlic Powder
Optional: onion powder (for more oniony flavors), smoked paprika (for a touch of smokiness), brown sugar (for a touch of sweetness), sea salt, and black pepper.
Step-By-Step Instructions
Combine Ingredients: In a bowl, whisk together the olive oil, apple cider vinegar, oregano, chili powder, cumin, and garlic powder, lime juice, and lime zest until well blended.
Season: Add salt and pepper to taste, if desired.
If using to marinate chicken…
Marinate Chicken: Place the chicken in a resealable plastic bag or a shallow dish, and pour the marinade over it. Make sure the chicken is evenly coated.
Refrigerate: Let the chicken marinate in the refrigerator for at least 1 hour, or up to 8 hours for deeper flavor.
Cook: Remove the chicken from the marinade and cook as desired, whether grilling, roasting, or pan-frying.
Serving Suggestions
Let’s review some ideas for serving this marinade! I can guide you to creating a complete and healthy meal.
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Use this marinade on skinless chicken breasts for delicious grilled southwest chicken breasts. Marinate the raw chicken pieces in airtight containers or ziplock bag overnight or for 24hrs. Then grill your chicken until internal temperature reaches 165 degrees F.
Serve the grilled chicken in a delicious meal, such as :
Plain along side some simple cooked and seasoned black beans and rice.
The protein topper for burrito bowls with grilled green bell peppers and red onions, and fresh corn salsa.
Served over a simple green salad with fresh herbs, such as fresh cilantro.
Try this recipe as meal prep for the week! Make enough for a week of lunches with burrito bowls, salads, and wraps.
This marinade pairs well with the bold flavors typical of Southwest cuisine, and the acidity from the lime and apple cider vinegar helps tenderize the chicken, ensuring it's juicy and flavorful.
In a bowl, whisk together the olive oil, apple cider vinegar, lime juice, lime zest, chili powder, oregano, cumin, and garlic powder until well blended.
This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases at no extra cost to you.
​Easy Jammy Soft Boiled Eggs in Air Fryer
Have you ever tried an air fried egg?! Soft Boiled Eggs in Air Fryer are one of my favorite easy breakfasts for the weekend or weekday! The air fryer egg has firm whites and a jammy yolk for the best part of your morning.Â
Air fryers offer a convenient method for preparing soft-boiled eggs, resulting in delightfully runny, jammy eggs and firm egg whites.
I prefer this method vs stove top, oven baked, or instant pot eggs because it is the simplest and quickest method to making the perfect egg.Â
So if you want a quick breakfast, lunch, or snack weekly meal prep, cooking eggs never felt easier. Below, I will guide you through my easy method and your new favortie wat to make the perfect soft-boiled eggs in the air fryer.Â
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Why You Will Love Making Air Fryer Soft Boiled Eggs
Quick:Â I use the air fryer as a quicker approach to cooking when compared to traditional stovetop methods. I appreciate the extra free time in the morning to sip and enjoy my coffee!
Consistent:Â Air Fryers provide consistency when cooking. I like to cook my eggs for 12 minutes for my preferred level of doneness. I like that super jammy consistency. However, like your eggs, a bit more firm, cook them a bit longer. You will have consistent results every time.Â
Easy:Â Why are these easy air fryer eggs? The cleanup is super easy. When air frying, you use removable baskets or trays, and they don’t require much cleanup.
Protein Punch:Â Eggs are an excellent source of protein containing all 9 essential amino acids. They are a good source of vitamins A, B2, B12, D, and E. They contain iron, phosphorous, and selenium. And Eggs are a cost-effective source of nutrition!
Preheat your air fryer to 250°F. This lower temperature helps to achieve a softer texture in the eggs.
Prepare the Eggs:
Gently place the eggs in the air fryer basket. You can cook as many eggs as your air fryer can accommodate in a single layer.
Air Fry:
Cook at 250°F for 12-15 minutes, depending on your desired level of doneness. Keep in mind that air fryers can vary, so you may need to adjust the time accordingly. For a soft-boiled egg with a runny yolk, 12 minutes is probably sufficient.
Cool the Eggs:
Once the eggs are done, carefully remove them from the air fryer using tongs or a spoon.
Place the eggs in a big bowl with lots of water and ice cubes also caled an ice bath for eggs!
Peel the Eggs:
I have found that the easiest way to peel the eggs is to gently tap each egg on a hard surface to crack the shell, then peel away the shell. I like to use an egg cracker to help with this. Then use the ice water bath to make the peeling process easier. Just submerge the egg in the cold water when peeling. You can even discard the shell right there in the water. Then toss it in your compost!
Season and Serve:
Season the soft-boiled eggs with salt and pepper or your favorite seasonings.Â
Serve them as they are on busy mornings or serve them the following ways!
with toast for dippy eggs
along side some air fryer hash browns
sliced over some avocado toast with lots of fresh herbs and a sprinkling of everything bagel seasoning
a topping for your favorite bowl of ramen
served over top your favorite cobb salad recipe
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Soft-cooked eggs from the air fryer are versatile and can be incorporated into a variety of recipes! If serving the eggs in the shell in a holder, just crack the top of the shell and remove the top. To eat the egg use a small spoon or an egg spoon to scoop inside the shell. This is my personal favorite way to enjoy these spft cooked eggs.Â
FAQ (Ask a Dietitian!)
Can you use an air fryer to make medium and hard-cooked eggs?
Yes! For medium cooked eggs cook at 250°F for 15-18 min. For hard-cooked eggs, the same temperature but for 20-25 minutes.Â
How long to air fry eggs at 300°F?
The higher temperature means the eggs will cook faster. You can cook them for 8-12 minutes. You might need to test this a couple of times to see what temperature works best for your air fryer.Â
Enjoying this recipe? Check Out These Other Delicious Breakfast Faves!
Preheat your air fryer to 250°F. This lower temperature helps to achieve a softer texture in the eggs.
Prepare the Eggs
Gently place the eggs in the air fryer basket. You can cook as many eggs as your air fryer can accommodate in a single layer.
Air Fry
Cook at 250°F for 12-15 minutes, depending on your desired level of doneness. Keep in mind that air fryers can vary, so you may need to adjust the time accordingly. For a soft-boiled egg with a runny yolk, 12 minutes is probably sufficient.
Cool the Eggs
Once the eggs are done, carefully remove them from the air fryer using tongs or a spoon.
Place the eggs in an ice bath or run them under cold tap water to cool down quickly and stop the cooking process.
Peel the Eggs
Gently tap each egg on a hard surface to crack the shell, then peel away the shell. I like to use an egg cracker to help with this. Then use the ice water bath to make the peeling process easier. Just submerge the egg in the cold water when peeling. You can even discard the shell right there in the water. Then toss it in your compost!
Season and Serve
Season the soft-boiled eggs with salt and pepper or your favorite seasonings. Serve them as they are for breakfast, with toast for dippy eggs, or sliced over some avocado toast!Â
Soft-cooked eggs from the air fryer are versatile and can be incorporated into a variety of recipes! If serving the eggs in the shell in a holder, just crack the top of the shell and remove the top. To eat the egg use a small spoon or an egg spoon to scoop inside the shell.Â
This Black Bean and Mango Salad is one of many bean salads I love to make! They are perfect for an easy weekday meal and meal prepping, and I also like to make them for events!
This Black Bean and Mango Salad can be made at any time of year incorporating whatever is seasonally available.
Are you curious to learn more about how to make this salad more “seasonal”? Then keep on reading! Under the Ingredients section, I discuss ways to bump up this salad with some seasonal produce.
Why You Will Love This Recipe
This recipe is quick, easy to throw together, nutritious, and delicious!
Quick and Easy: This is a quick and easy recipe to throw together if you don’t have a lot of time. I love to whip up this colorful salad recipe as an easy salad or dip for game nights. I serve this dip with tortilla chips, like my favorite Juanita chips.Â
Nutritious and delicious: This delicious salad is also healthy! It is a great source of plant-based protein. Bean salads are one of my go-to meal-prepping summer salads when produce is abundant thanks to those sunny days. Plus, I always have a couple of cans of beans on hand for easy weekday meals for healthy eating.Â
You can make this a more substantial main dish by adding rice or quinoa. I like to turn this into a black bean quinoa salad.Â
The Ingredients
Black Beans: I love using black beans. In this Black Bean and Mango Salad, the dark-colored bean beautifully contrasts with the other ingredients.Â
I also love the taste and mouthfeel of the black beans in this dish. Black beans are a smaller legume, thus making them fit nicely on a chip or a small spoon!Â
Fresh Mango:Â Nothing tastes quite like a juicy mango. The mango in this dish adds a sweet yet slightly tart element that brings this salad together as a masterpiece in the mouth. Â Â Â Â Â
This salad would taste magnificent with frozen mango chunks or one of my favorite fruits of summer, fresh peaches!Â
Shallot: In this recipe, I enjoy a milder onion in this recipe so minced onion works well. If you don’t have shallots on hand consider leeks or scallions.Â
Want a stronger oniony flavor profile? Then try yellow, white, or red onions. Onions are a fall/spring crop, but you can get these year-round because they are stored so well.Â
Fresh Jalapeño Peppers: You’ll find me making bean salads all summer long because I love peppers.Â
Jalapenos are one of my favorite vegetables. At any given moment you will always find at least 1 plant in my garden. They bring the heat but not too much.Â
Add more or fewer jalapenos to this recipe or omit them entirely if you can’t take the heat.Â
Seasonal add-ins: You can make this recipe or add your favorite fresh produce like red bell peppers, tomatoes, corn, red onion, fresh cilantro, and fresh lime juice.Â
You can also use whatever beans you have on hand such as black beans, kidney beans, or white beans.Â
The Dressing Ingredients
Rice Wine Vinegar:Â Rice Wine Vinegar is an ingredient I like to always have on hand. I love how clean and slightly sweet this vinegar tastes.Â
Some substitutions include champagne, white wine vinegar, distilled vinegar, or even apple cider vinegar.Â
Olive oil:Â Olive oil is another staple in my pantry. I like to keep a few varieties of olive oil lying around.Â
I prefer a bolder olive oil for this Black Bean and Mango Salad Recipe. A bold olive oil means more flavor in the dressing.Â
Don’t have olive oil? Avocado oil also tastes lovely, especially if you decide to add avocados as an “add-on” ingredient!
Seasonings:Â For this salad, I kept it simple with dried oregano, kosher salt, and freshly cracked pepper. However, as always, season to your liking.Â
Do you have an herb garden? Use whatever herbs you have growing! Some herbs that would taste lovely include dried or fresh basil, fresh parsley, and even dried or fresh thyme.Â
Step By Step Instructions for Black Bean Mango Salad
How to Make The Dressing
In a small bowl or mason jar add all the dressing ingredients. Either whisk together or add a lid to your mason jar and shake.
How To Make The Black Bean and Mango Salad
In a large bowl, add all ingredients and combine. That’s it.
Store this Black Bean Mango Salad recipe in an airtight container for 3-5 days.Â
How to Serve this Black Bean Mango Salad
Â
There are so many ways to dish up this recipe.Â
Below are some of my favorite ways to serve this Black Bean Salad recipe:
Simply Served as a Dip with corn tortillas
Topper for Tacos topped with diced large avocado pieces and speckled with hot sauce
A great side dish to baked chicken or fish
Spooned over tip cooked quinoa for a Black Bean Mango Quinoa Salad
Learn More About These Flexitarian Faves: Beans, Peas, and Lentils
Did you know?! The Dietary Guidelines for Americans has recommendations for Beans, Peas, and Lentils!Â
The 2020-2025 Dietary Guidelines for Americans recommend adults following a 2,000kcal diet consume three servings (1.5 cups) of cooked beans, peas, and lentils per week. (1)Â
Today’s research shows, that beans, peas, and lentils are under consumed by most adults, which may contribute to inadequate intakes of nutrients and an unbalanced diet. (1)
Moreover, this Black Bean and Mango Salad recipe is a terrific way to incorporate more beans into the diet.Â
More About Beans
Beans are a versatile, sustainable, and nutrient-dense food. This is why beans are a staple food in my Flexitarian kitchen.Â
Now, I’ll review just a few ways beans are 1) versatile, 2) sustainable, and 3) nutrient-dense.Â
1) Versatile:Â Beans are versatile in cooking and recipes. Because beans are considered a vegetable and a protein, they pack a punch to any meal.Â
2) Sustainable:Â An article published last year in Nutrients showed an increase in bean, lentil, and pea consumption to two portions per week, Â which could modestly improve the sustainability of diets when replacing meat. (2)
3) Nutrient Dense: Black beans are rich in slowly digested carbohydrates, both soluble and insoluble fiber and are a high protein food. (3) They also have very little fat and zero sugar. In addition to all of that, they are high in many vitamins and minerals, especially Folate, Thiamin, and Iron. (3)
Another neat tidbit about this recipe, the Vitamin C in the Mango and Peppers will help the body better absorb the Iron in the Black beans.Â
Cool Science!Â
Like This Black Bean Mango Salad Recipe? Check Out These Amazing Salads Too!
