Pin It 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 for a weeknight dinner when I wanted something fresh but filling. The combination of tender roasted sweet potatoes and massaged kale quickly became a favorite!
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 extra as needed
- Freshly ground black pepper: ¼ tsp, plus extra as needed
- Pumpkin seeds (pepitas): ¼ cup, toasted, optional
- Feta cheese: 2 tbsp, crumbled, optional
Instructions
- Prepare sweet potato:
- Preheat oven to 400°F (200°C). Line baking sheet with parchment paper. Toss diced sweet potato with 1 tablespoon olive oil, pinch of 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 large bowl. Drizzle with 1 tablespoon olive oil and pinch of salt. Massage kale with clean hands for 2–3 minutes until it softens and darkens in color.
- Make dressing:
- Whisk together lime juice, maple syrup, Dijon mustard, cumin, salt, pepper, and remaining olive oil in small bowl.
- Assemble salad:
- Add black beans, roasted sweet potato, red onion, and avocado to massaged kale. Drizzle with dressing and toss gently to combine.
- Finish and serve:
- Top with pumpkin seeds and feta cheese if desired. Serve immediately.
Pin It This has become our go-to for weekend lunches. My kids love helping massage the kale while I roast the sweet potatoes, making it a fun family meal prep.
Nutrition Facts
Each serving contains approximately 340 calories, 14 g total fat, 48 g carbohydrates, and 9 g protein. The salad is high in fiber and offers a variety of vitamins from vegetables and beans.
Allergen & Dietary Info
Contains dairy if feta cheese is used. Gluten-free. Contains seeds (pumpkin seeds); omit for allergies. Vegetarian and high in fiber.
Make Ahead & Variations
This salad is an excellent meal prep option. Add avocado just before serving for best freshness. Swap beans for chickpeas or white beans. Add crunch with sliced radishes or shredded carrots.
Pin It This hearty salad will brighten any lunch or dinner table. Enjoy the vibrant flavors and nourishing boost in every bite.
Recipe FAQs
- → Why massage the kale before combining?
Massaging kale softens its fibrous leaves, making them more tender and easier to digest, while also mellowing its natural bitterness.
- → Can I substitute black beans with another legume?
Yes, chickpeas or white beans work well as alternatives, offering similar texture and protein content.
- → How do the roasted sweet potatoes affect the flavor?
Roasting caramelizes the sweet potatoes, enhancing their natural sweetness and adding a pleasant contrast to the greens.
- → Is it necessary to include avocado in this dish?
Avocado adds creaminess and richness, but it can be omitted or replaced with another creamy element if preferred.
- → What does the dressing contribute to the salad?
The lime juice, olive oil, and maple syrup dressing adds brightness, acidity, and subtle sweetness to balance the ingredients.