Massaged Kale Salad Beans (Printable Version)

A vibrant kale and sweet potato salad with black beans and a tangy lime dressing.

# Ingredient List:

→ Vegetables

01 - 1 large sweet potato, peeled and diced (about 2 cups)
02 - 1 large bunch kale (about 6 cups), stems removed and leaves chopped
03 - 1 small red onion, thinly sliced
04 - 1 avocado, diced

→ Beans

05 - 1 can (15 oz/425 g) black beans, drained and rinsed

→ Dressing

06 - 3 tbsp extra-virgin olive oil
07 - 2 tbsp fresh lime juice (about 1 lime)
08 - 1 tbsp maple syrup or honey
09 - 1 tsp Dijon mustard
10 - 1/4 tsp ground cumin
11 - 1/2 tsp sea salt
12 - 1/4 tsp freshly ground black pepper

→ Optional Toppings

13 - 1/4 cup toasted pumpkin seeds (pepitas)
14 - 2 tbsp crumbled feta cheese (omit for vegan)

# How to Make:

01 - Preheat oven to 400°F. Toss diced sweet potato with 1 tablespoon olive oil, salt, and pepper. Spread on baking sheet and roast 20-25 minutes, turning halfway, until tender and lightly browned. Let cool slightly.
02 - Place chopped kale in a large bowl. Drizzle with 1 tablespoon olive oil and a pinch of salt. Massage with clean hands for 2–3 minutes until softened and darkened.
03 - Whisk together lime juice, maple syrup, Dijon mustard, ground cumin, salt, black pepper, and remaining olive oil in a small bowl until emulsified.
04 - Add black beans, roasted sweet potato, red onion, and avocado to the massaged kale. Drizzle dressing over and toss gently to combine.
05 - Top salad with toasted pumpkin seeds and crumbled feta cheese if desired. Serve immediately.

# Expert Suggestions:

01 -
  • Loaded with fiber and plant-based protein
  • Bright flavors perfect for meal prep or entertaining
02 -
  • Massage the kale to make it tender and enjoyable to eat
  • Avocado is best added just before serving to keep it fresh
03 -
  • To meal prep, store salad and dressing separately and add avocado last
  • Swap black beans for chickpeas or white beans for variety
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