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.
The first time I made this salad for my family, everyone was surprised by how tasty kale could be when massaged and paired with roasted sweet potato and black beans. It's now a regular request for picnics and easy lunches.
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, divided
- 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, plus more for massaging
- Freshly ground black pepper: ¼ tsp
- Toasted pumpkin seeds: ¼ cup, optional
- Crumbled feta cheese: 2 tbsp, optional (omit for vegan)
Instructions
- Roast sweet potato:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss diced sweet potato with 1 tablespoon olive oil, a pinch of salt, and pepper. Spread on baking sheet and roast for 20–25 minutes, turning halfway, until tender and lightly browned. Let cool slightly.
- Massage kale:
- While sweet potato roasts, 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 soft and darker green.
- Prepare dressing:
- Whisk together lime juice, maple syrup, Dijon mustard, cumin, salt, pepper, and remaining olive oil in a small bowl.
- Combine salad:
- Add black beans, roasted sweet potato, red onion, and avocado to massaged kale. Drizzle dressing over and toss gently to combine.
- Finish and serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Save We love sharing this salad at family gatherings. My kids often help massage the kale—it's fun to watch them get excited about a veggie-packed dish.
Required Tools
Baking sheet, parchment paper, large mixing bowl, small bowl, 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 Protein: 9 g Total Fat: 14 g Carbohydrates: 48 g
Save This kale salad is colorful and satisfying—fresh, flavorful, and perfect for any meal.
Recipe Questions & Answers
- → Why is the kale massaged before mixing?
Massaging kale softens its tough leaves, reduces bitterness, and enhances tenderness, making it more enjoyable to eat.
- → Can I substitute black beans with other options?
Yes, chickpeas or white beans work well as alternatives, providing a similar texture and protein content.
- → How should the sweet potato be prepared for best flavor?
Roasting diced sweet potato with olive oil, salt, and pepper brings out its natural sweetness and adds a slight caramelized texture.
- → What does the lime dressing contribute to the dish?
The lime dressing adds brightness and tang, balancing the earthiness of the kale and sweetness of the potato.
- → Are there any suggestions for making this dish vegan?
Simply omit the feta cheese, and the dish remains flavorful and suitable for a vegan diet.