Save A vibrant, nutrient-packed salad featuring tender kale, roasted sweet potato, hearty black beans, and a zesty lime dressing. Perfect as a light lunch or a flavorful side.
I first made this massaged kale salad when I wanted something satisfying but fresh on a warm afternoon. The combination of hearty black beans, creamy avocado, and caramelized sweet potato quickly became a favorite.
Ingredients
- Sweet potato: 1 large, peeled and diced (about 2 cups)
- Kale: 1 large bunch (about 6 cups), stems removed and leaves chopped
- Red onion: 1 small, thinly sliced
- Avocado: 1, diced
- Black beans: 1 can (15 oz/425 g), drained and rinsed
- Extra-virgin olive oil: 3 tbsp
- Fresh lime juice: 2 tbsp (about 1 lime)
- Maple syrup or honey: 1 tbsp
- Dijon mustard: 1 tsp
- Ground cumin: ¼ tsp
- Sea salt: ½ tsp
- Freshly ground black pepper: ¼ tsp
- Pumpkin seeds (pepitas): ¼ cup, toasted (optional)
- Feta cheese: 2 tbsp, crumbled (optional, omit for vegan)
Instructions
- Roast the sweet potato:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss the diced sweet potato with 1 tablespoon olive oil, a pinch of salt, and pepper. Spread on the baking sheet and roast for 20–25 minutes, turning halfway, until tender and lightly browned. Let cool slightly.
- Massage the kale:
- While the sweet potato roasts, place chopped kale in a large bowl. Drizzle with 1 tablespoon olive oil and a pinch of salt. Massage the kale with clean hands for 2–3 minutes until it softens and darkens in color.
- Prepare the dressing:
- Whisk together lime juice, maple syrup, Dijon mustard, cumin, salt, pepper, and remaining olive oil in a small bowl to make the dressing.
- Combine salad:
- Add black beans, roasted sweet potato, red onion, and avocado to the massaged kale. Drizzle with dressing and toss gently to combine.
- Finish and serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Save This salad is always a hit at family brunches, and even picky eaters ask for seconds. It feels special but is easy enough for a busy weekday.
Required Tools
Baking sheet, parchment paper, large mixing bowl, small bowl for dressing, whisk, knife and cutting board.
Allergen Information
Contains dairy if feta cheese is used. Gluten-free (double-check can labels for black beans and spices). Contains seeds (pumpkin seeds); omit if allergic.
Nutritional Information
Per serving: Calories 340, Total Fat 14 g, Carbohydrates 48 g, Protein 9 g.
Save Treat yourself to this colorful, hearty salad for lunch or dinner. With vibrant flavor and simple prep, it's a delicious way to eat your greens!
Recipe FAQs
- → What does massaging kale do?
Massaging kale softens the leaves, reduces bitterness, and makes them more tender and palatable for salads.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or white beans can be used as alternatives for a different texture and flavor.
- → How do I roast sweet potatoes properly?
Toss diced sweet potatoes with olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes until lightly browned and tender.
- → What can I use instead of feta cheese?
For a vegan option, omit feta or substitute with crumbled tofu or nutritional yeast for a cheesy flavor.
- → How should I store leftovers?
Keep the salad refrigerated in an airtight container. Add avocado just before serving to prevent browning.