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 on a busy weeknight, hoping for something both satisfying and nourishing. The sweet potatoes came out perfectly roasted, and the fresh lime dressing brightened the flavors beyond my expectations.
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
- Pumpkin seeds (pepitas): 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, 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 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:
- In a small bowl, whisk together lime juice, maple syrup, Dijon mustard, cumin, salt, pepper, and remaining olive oil.
- Combine Salad:
- Add black beans, roasted sweet potato, red onion, and avocado to the massaged kale. Drizzle with dressing and toss gently to combine.
- Add Toppings:
- Top salad with pumpkin seeds and feta cheese if desired. Serve immediately and enjoy.
Pin The first time I made this, my family couldn't believe how flavorful kale could be once massaged. Even our youngest enjoyed picking out the sweet potato cubes, making it a hit for everyone at the table.
Required Tools
Baking sheet, parchment paper, large mixing bowl, small bowl for dressing, whisk, knife and cutting board
Allergen Information
This salad contains dairy if feta cheese is used and seeds if pumpkin seeds are included. It is gluten-free provided you check labels for beans and spices. Omit pumpkin seeds for allergies.
Nutritional Information (per serving)
Calories: 340, Total Fat: 14 g, Carbohydrates: 48 g, Protein: 9 g per serving
Pin Give this salad a try for your next quick and healthy meal. The combination of flavors and textures will surprise you in the best way.
Recipe Questions
- → Why is the kale massaged before mixing?
Massaging kale softens its fibrous leaves, making them tender and easier to digest while enhancing flavor absorption.
- → Can I substitute the black beans with another ingredient?
Yes, chickpeas or white beans work well as alternatives, maintaining the dish's hearty texture.
- → What is the purpose of roasting the sweet potatoes?
Roasting sweet potatoes caramelizes their natural sugars, adding a rich sweetness and tender texture to the salad.
- → How can I make the dish vegan?
Omit the feta cheese topping to keep the dish fully plant-based without losing flavor.
- → Which dressing ingredients balance the flavors?
Lime juice adds brightness, maple syrup offers subtle sweetness, and Dijon mustard with cumin adds depth and spice.