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 prepared this salad to add color and freshness to our spring table, and it quickly became a weekday staple in our home. Massaging the kale and roasting the sweet potatoes brings out incredible depth of flavor in each bite.
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 to taste
- Freshly ground black pepper: ¼ tsp, plus more to taste
- Pumpkin seeds (optional): ¼ cup toasted
- Feta cheese (optional): 2 tbsp crumbled (omit for vegan)
Instructions
- Roast 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 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 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 the massaged kale. Drizzle with dressing and toss gently to combine.
- Finish & Serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Save This salad was a hit at our last family gathering. Everyone enjoyed scooping generous spoonfuls and sharing stories over heaping plates during a sunny afternoon lunch.
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 if all labels are checked. Contains seeds (pumpkin seeds); omit if allergic.
Nutritional Information
Per serving: Calories 340, Total Fat 14 g, Carbohydrates 48 g, Protein 9 g.
Save Enjoy this vibrant salad fresh for your next gathering or a healthy meal prep option. Don&t forget to massage the kale for best texture!
Recipe FAQ
- → What is the purpose of massaging kale?
Massaging kale softens its tough leaves, making them more tender and easier to eat while mellowing the bitterness.
- → How should I roast the sweet potatoes?
Toss diced sweet potatoes with olive oil, salt, and pepper, then roast at 400°F (200°C) for 20–25 minutes until tender and lightly browned.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or white beans work well as alternatives, offering similar texture and protein content.
- → What does the dressing consist of?
The dressing combines fresh lime juice, maple syrup or honey, Dijon mustard, ground cumin, sea salt, black pepper, and extra-virgin olive oil.
- → Are there optional toppings to enhance flavor and texture?
Toasted pumpkin seeds add crunch, and crumbled feta cheese offers a creamy, tangy contrast—omit feta for a vegan option.
- → How can I keep avocado from browning in the salad?
Add diced avocado just before serving to maintain its fresh color and texture.