Save to Pinterest 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 salad after a long hike when I wanted something both nourishing and refreshing. Massaging the kale makes it wonderfully tender and absorbs the bright flavors of the dressing.
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 use
- 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
- Toasted pumpkin seeds (pepitas): ¼ cup (optional)
- Crumbled feta cheese: 2 tbsp (optional; omit for vegan)
Instructions
- Roast the sweet potatoes:
- 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 baking sheet and roast for about 20 to 25 minutes. Turn halfway through until tender and lightly browned. Cool slightly.
- Massage the kale:
- While sweet potatoes roast, 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 to 3 minutes until it softens and darkens.
- Make the dressing:
- Whisk together lime juice, maple syrup or honey, Dijon mustard, cumin, salt, pepper, and remaining olive oil in a small bowl.
- Assemble the salad:
- Add black beans, roasted sweet potato, red onion, and avocado to the massaged kale. Drizzle with dressing and toss gently to combine.
- Top and serve:
- Sprinkle with pumpkin seeds and feta cheese if desired. Serve immediately.
Save to Pinterest My family requests this salad whenever we host barbecues or potlucks—even the kids happily dig in thanks to the sweet potatoes and creamy avocado.
Required Tools
Baking sheet, parchment paper, large mixing bowl, small bowl, whisk, knife, and cutting board are essential for prepping and assembling this salad.
Allergen Information
This salad contains seeds (pumpkin seeds), possible dairy if feta is included, and is gluten-free (always double-check bean and spice labels).
Nutritional Information
Each serving contains approximately 340 calories, 14 g total fat, 48 g carbohydrates, and 9 g protein.
Save to Pinterest This salad is a beautiful addition to any meal or party spread. Its bright colors and flavors are sure to impress.
Answers to Recipe Questions
- → How do you properly massage kale?
Remove stems and chop leaves, then drizzle with olive oil and salt. Gently rub and squeeze the leaves for 2–3 minutes until softened and darker in color.
- → What is the best way to roast sweet potatoes for this dish?
Dice sweet potatoes evenly, toss 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 ingredients?
Yes, chickpeas or white beans work well as alternatives, providing similar texture and protein content.
- → What does massaging kale achieve in a salad?
Massaging softens the tough fibers, reduces bitterness, and makes the leaves more tender and pleasant to eat.
- → Are there optional toppings to enhance the dish?
Toasted pumpkin seeds add crunch while crumbled feta provides a salty creaminess, both enhancing texture and flavor.