Mango Kale Smoothie Bowl

This mango kale smoothie bowl is full of nutrients, antioxidants and has a yummy tropical flavour—made with just 4 simple ingredients in a few minutes. Vegan, gluten free and soy free.

Why You’ll Love This Smoothie Bowl

• Thick and creamy
• Has healthy fats
• High in antioxidants

This mango kale smoothie bowl is extremely easy to make, it requires only 4 ingredients! This recipe is perfect if you love the taste of tropical mango and want to include more kale in your diet. It’s a super thick and yummy smoothie bowl without using any banana. Perfect for adding all your favourite toppings and scooping up with a spoon.

Kale is a cruciferous vegetable with impressive health benefits—it improves immune function, brain function and wound healing. Glucosinolates are compounds found in kale which have been shown to reduce blood pressure, helping to lower the risk of heart disease. Kale is rich in antioxidants and anti-inflammatory compounds. These compounds are important in lowering the risk of chronic diseases.

Mango is a tropical fruit which is also very high in antioxidants. Mango contains a unique antioxidant called mangiferin, which has strong protective qualities against radical cell damage. It’s a healthy habit to include these two fresh foods in your diet as regularly as possible.

Ingredients Needed

These are the ingredients you will need to make this mango kale smoothie bowl.

Almond butter: Adds a rich creaminess when combined with the frozen ingredients. Don’t skip it!

Frozen kale: Using frozen kale will help the smoothie bowl stay colder and thick.

Frozen mango: Creates the thick, creamy base of the smoothie bowl and adds sweetness.

Coconut milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency.

For ingredient amounts and instructions, please see the recipe card at the bottom of the post.

Benefits

High fibre

Easily get more fibre in your every day diet! In addition to being generally healthy, getting enough fibre can be extremely helpful for weight loss as it helps keep you feeling full for longer, without adding calories. Fibre also helps improve our gut health.

Nutrient dense

Vegan smoothie bowls are a great way to get more nutrient rich foods in each day. By blending them into a single meal, it’s super quick, easy and fun! Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothie bowls nutrient rich.

Quick and easy

It’s incredibly fast to make a yummy smoothie bowl. Gather your ingredients and toss them in the blending container, blend, and you’re already done! Rinse the blender container. It doesn’t get much more simple than that. Smoothie bowls rarely take more than 5 minutes to make. This makes them a great option if you find yourself short on time for a healthy meal.

Variations

Swap nut butters

Cashew or peanut butter can be used instead of almond butter in this recipe. Peanut butter will have the strongest flavour that stands out among the tropical fruits.

Try an alternative plant milk

This recipe uses coconut milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond or cashew! You can also make your own plant milk from scratch.

Adjust the consistency

If you prefer a thicker consistency you can try the recipe using a bit less liquid than what is suggested. If you want a thinner consistency, try adding a bit of extra liquid to the recipe.

Instructions 

• Add all ingredients to blender.

• Start blending at low speed for 5-10 seconds. Increase to high speed and blend for 1-2 minutes. Use the blender tamper to push ingredients down towards the blades.

• Scoop into a bowl and add desired toppings. Serve your mango kale smoothie bowl immediately!

Prep & Blending

Use frozen greens

Dark leafy greens can easily boost your smoothie bowls nutritional content. Greens don’t have to be fresh for blending. Frozen greens like kale and spinach are perfect for adding into smoothie bowl recipes. Be aware that if you want your smoothie bowl to be a certain colour, greens may alter it.

Add ingredients in the correct order

Always add liquid ingredients to your blender first. Then add powders, nut butters, nuts and seeds. Then add fresh greens and fresh fruit. Finally add your solid ingredients like frozen fruit. If using a small blender container with a twist on lid, reverse the order so that when you turn the container over to blend the frozen ingredients are farthest away from the blades.

Use a tamper

Push ingredients down towards the blades while blending using the tamper that comes with your blender. This helps to avoid thick smoothie bowls from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Avoid over blending

Try to blend your smoothie bowl for less than a couple of minutes. If blended for too long, even thick smoothie bowls will become thin. This is because the heat generated by the blades and motor of the blender heat up your ingredients while they are being blended.

Use a high power blender

For smoothie bowls that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. A Vitamix can break down any ingredients to much finer particles than standard blenders, and more nutrients are released. A high speed blender also reduces the time you need to blend your recipe, which helps keep it nice and cold.

FAQ’s

Can I add more greens?

Yes, extra greens can be added to this recipe. They don’t have to be frozen, but frozen greens help keep the smoothie bowl nice and cold. Add a handful of baby spinach along with the kale for even more nutrients.

Can I lose weight with smoothie bowls?

Smoothie bowls are an excellent weight loss food! This is because they are generally healthier and higher in fibre and nutrients. Due to high water content, the large volume of a smoothie bowl helps your stomach to feel satiated. And the fibre keeps you feeling full for longer, without feeling weighed down or tired.

Can smoothie bowls be refrigerated?

Smoothie bowls are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothie bowls for 1-2 days in an airtight container such as a jar. Be aware the consistency will not be as thick as a fresh smoothie bowl.

Can I make smoothie bowls without a high speed blender?

Yes, you can still make smoothie bowls with a regular blender. It might take more patience depending on the recipe, but it can work. Turn off the blender to scrape down the sides of the container, and secure the lid before continuing to blend. Repeat as needed. Alternatively you can add a small amount of additional liquid to the recipe, which should help.

How can I increase the protein?

If you wish for your smoothie bowl to have a higher protein content, you can simply add (more) protein powder to the recipe. Plain unsweetened plant based protein will work in any smoothie bowl. Alternatively you can try adding hemp seeds or even silken tofu.

Related

Easy 4 Ingredient Green Smoothie Bowl

Thick Mango Smoothie Bowl (No Banana)

Creamy Coconut Mango Smoothie Bowl

Thick Green Mango Smoothie Bowl

Easy Green Protein Smoothie

Save Recipe for Later