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 began making this massaged kale salad when I wanted a filling vegetarian option that also tasted fresh. The combination of creamy avocado with roasted sweet potato made it an instant favorite for weeknight dinners.
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
- Olive oil: 3 tbsp extra-virgin
- Lime juice: 2 tbsp fresh (about 1 lime)
- Maple syrup or honey: 1 tbsp
- Dijon mustard: 1 tsp
- Ground cumin: ¼ tsp
- Sea salt: ½ tsp
- Black pepper: ¼ tsp, freshly ground
- Pumpkin seeds: ¼ cup toasted (optional)
- Feta cheese: 2 tbsp crumbled (omit for vegan, optional)
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 the 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 deep green.
- Prepare Dressing:
- Whisk together lime juice, maple syrup, Dijon mustard, cumin, salt, pepper, and remaining olive oil in a small bowl.
- Mix Salad:
- Add black beans, roasted sweet potato, red onion, and avocado to massaged kale. Drizzle with dressing and toss gently to combine.
- Add Toppings & Serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Save Our family loves sharing this salad for Sunday lunch, especially when everyone pitches in to peel and chop veggies together.
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. Contains seeds (pumpkin seeds); omit if allergic.
Nutritional Information
Per serving: 340 Calories, 14 g Fat, 48 g Carbohydrates, 9 g Protein
Save This salad is just as tasty chilled the next day. Enjoy every colorful, healthy bite!
Recipe FAQs
- → Why should kale be massaged before mixing?
Massaging kale softens its tough fibers, making the leaves more tender and easier to eat while enhancing flavor absorption.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or white beans make excellent alternatives with similar texture and protein content.
- → What is the best way to roast sweet potatoes for this dish?
Diced sweet potatoes tossed with olive oil, salt, and pepper, then roasted at 400°F for 20-25 minutes until tender and lightly browned work best.
- → How does the lime dressing enhance the salad?
The lime juice combined with maple syrup, Dijon mustard, and spices adds brightness and balances sweetness with a subtle spice kick.
- → Is this dish suitable for a gluten-free diet?
Yes, all ingredients used are naturally gluten-free, but always verify canned products and seasonings for gluten content.
- → Can I prepare this salad in advance?
Yes, but add avocado just before serving to prevent browning and keep textures fresh.