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 created this salad when I needed something filling yet fresh to bring to a family picnic. It quickly became a favorite for its bold flavors and ease of preparation.
Ingredients
- Sweet potato: 1 large, peeled and diced (about 2 cups)
- Kale: 1 large bunch (about 6 cups), stems removed, 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
- 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
- Freshly ground black pepper: ¼ tsp
- Toasted pumpkin seeds (pepitas): ¼ cup (optional)
- Crumbled feta cheese: 2 tbsp (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, 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 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 dark green.
- Make dressing:
- Whisk 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 kale. Drizzle with dressing and toss gently.
- Finish and serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Save to Pinterest My kids love helping massage the kale, and everyone gets excited when we add the roasted sweet potatoes. Sharing it around our kitchen table makes me appreciate how tasty healthy food can be.
Serving Suggestions
This salad makes a satisfying standalone lunch but is also excellent paired with grilled fish or chicken. Try scooping leftovers into a whole grain wrap for a quick meal the next day.
Variations
Swap black beans for chickpeas or white beans. Radishes and shredded carrots add crunch. Omit feta cheese for a fully vegan dish.
Nutrition Facts
Each serving contains 340 calories, 14 g fat, 48 g carbohydrates, and 9 g protein. High in fiber, vitamins, and minerals.
Save to Pinterest This salad is a vibrant way to enjoy healthy ingredients with bold flavor. Serve fresh and savor every bite!
Recipe FAQs
- → How does massaging kale affect its texture?
Massaging kale softens its fibers, making the leaves more tender and less bitter, which improves both texture and flavor absorption.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or white beans can be used as alternatives to maintain the salad’s protein and texture balance.
- → What’s 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) until tender and lightly browned, about 20-25 minutes.
- → How do lime juice and spices enhance the dressing?
Lime juice adds bright acidity while cumin and Dijon mustard bring warmth and depth, balancing the sweetness from maple syrup or honey.
- → Is this salad suitable for vegan diets?
Yes, simply omit the feta cheese to keep the salad vegan while maintaining its rich flavors and textures.