Pin 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 for a weekend lunch and was amazed at how well the flavors worked together. The balance between the creamy avocado and the roasted sweet potato makes it both refreshing and satisfying.
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 total (split for roasting and dressing)
- 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 + pinches
- Freshly Ground Black Pepper: ¼ tsp + pinches
- Pumpkin Seeds (Pepitas): ¼ cup, toasted (optional)
- Feta Cheese: 2 tbsp, crumbled (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 sea 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 Kale:
- Place chopped kale in a large mixing bowl. Drizzle with 1 tablespoon olive oil and a pinch of sea salt. Massage the kale with clean hands for 2–3 minutes until leaves soften and darken in color.
- Prepare Dressing:
- Whisk fresh lime juice, maple syrup or honey, Dijon mustard, ground cumin, sea salt, black pepper, and remaining olive oil in a small bowl until smooth.
- Combine Ingredients:
- Add black beans, roasted sweet potato, red onion, and avocado to the massaged kale. Drizzle with dressing and toss gently to combine.
- Finish & Serve:
- Top salad with toasted pumpkin seeds and crumbled feta cheese if desired. Serve immediately.
Pin This colorful salad was the star at our last family gathering–everyone loved building their own bowl with extra toppings and it disappeared quickly.
Required Tools
Baking sheet, parchment paper, large mixing bowl, small bowl, whisk, knife, cutting board
Allergen Information
Contains dairy if feta cheese is used, gluten-free, contains seeds if pumpkin seeds are used
Nutritional Information
Per serving: Calories 340, Total Fat 14 g, Carbohydrates 48 g, Protein 9 g
Pin This salad is easy to prepare and makes a vibrant, healthy addition to any meal–enjoy every bite!
Recipe FAQ
- → How do you soften kale for this dish?
Massaging the kale with olive oil and salt for a few minutes softens its texture and mellows its bitterness.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or white beans work well as alternatives without altering the flavor significantly.
- → What is the best way to roast sweet potatoes?
Dice sweet potatoes evenly, toss with oil, salt, and pepper, and roast at 400°F (200°C) for 20-25 minutes until tender and lightly browned.
- → Is it necessary to include feta cheese?
Feta is optional and can be omitted for a vegan version or if you prefer less dairy.
- → How should I store leftovers to maintain freshness?
Store ingredients separately if possible; add avocado just before serving to prevent browning and keep salad fresh.