Massaged Kale and Roasted Sweet Potato Salad with Black Beans and Pumpkin Seeds Recipe
Introduction
This Massaged Kale Sweet Potato Beans salad is a vibrant and nourishing meal perfect for any season. Combining tender roasted sweet potatoes, creamy avocado, and hearty black beans with the bold flavors of a zesty lime dressing, it’s both satisfying and wholesome. The massaged kale adds a tender texture that makes this salad truly special.
Ingredients
- 1 large sweet potato, peeled and diced (about 2 cups)
- 1 large bunch kale (about 6 cups), stems removed and chopped
- 1 small red onion, thinly sliced
- 1 avocado, diced
- 1 can (15 oz) black beans, drained and rinsed
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lime juice (about 1 lime)
- 1 tbsp maple syrup or honey
- 1 tsp Dijon mustard
- ¼ tsp ground cumin
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
- ¼ cup toasted pumpkin seeds
- 2 tbsp crumbled feta cheese (omit for vegan)
Instructions
- Step 1: Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Step 2: Toss the diced sweet potato with 1 tablespoon of olive oil, a pinch of salt, and pepper. Spread evenly on the prepared baking sheet.
- Step 3: Roast the sweet potato for 20–25 minutes, turning halfway through, until tender and lightly browned. Remove and let cool slightly.
- Step 4: Place the chopped kale in a large bowl. Drizzle with 1 tablespoon of olive oil and a pinch of salt. Massage the kale with clean hands for 2–3 minutes until softened and darkened.
- Step 5: In a small bowl, whisk together the lime juice, maple syrup, Dijon mustard, ground cumin, salt, pepper, and remaining 1 tablespoon of olive oil to prepare the dressing.
- Step 6: Add the black beans, roasted sweet potato, sliced red onion, and diced avocado to the massaged kale.
- Step 7: Drizzle the dressing over the salad and gently toss to combine all ingredients well.
- Step 8: Sprinkle toasted pumpkin seeds and crumbled feta cheese on top, if using. Serve the salad immediately for best texture and flavor.
Tips & Variations
- For a nut-free version, omit pumpkin seeds or substitute with toasted sunflower seeds.
- Swap black beans for chickpeas or kidney beans for a different flavor.
- You can prepare the roasted sweet potato ahead of time and store it in the fridge.
- If you prefer, use lemon juice instead of lime for a slightly different citrus note.
Storage
Store leftover salad components separately for best freshness. Keep roasted sweet potatoes, massaged kale, and dressing in airtight containers in the refrigerator for up to 3 days. When ready to eat, combine all ingredients and add avocado and toppings fresh. Reheating is not recommended to preserve the salad’s texture.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use curly kale instead of other types?
Yes, curly kale works well. Just be sure to massage it thoroughly to soften the leaves and reduce bitterness.
Is this salad vegan-friendly?
Yes, simply omit the crumbled feta cheese or use a vegan cheese alternative to keep it completely plant-based.
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Massaged Kale and Roasted Sweet Potato Salad with Black Beans and Pumpkin Seeds Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant and nutritious salad combining roasted sweet potatoes, massaged kale, creamy avocado, black beans, and a tangy lime dressing, topped with toasted pumpkin seeds and optional feta cheese for added flavor and texture.
Ingredients
Vegetables and Legumes
- 1 large sweet potato, peeled and diced (about 2 cups)
- 1 large bunch kale (about 6 cups), stems removed and chopped
- 1 small red onion, thinly sliced
- 1 avocado, diced
- 1 can (15 oz) black beans, drained and rinsed
Dressings and Seasonings
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lime juice (about 1 lime)
- 1 tbsp maple syrup or honey
- 1 tsp Dijon mustard
- ¼ tsp ground cumin
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
Toppings
- ¼ cup toasted pumpkin seeds
- 2 tbsp crumbled feta cheese (omit for vegan)
Instructions
- Preheat oven: Preheat your oven to 400°F and line a baking sheet with parchment paper to prepare for roasting the sweet potatoes.
- Roast sweet potato: Toss the diced sweet potato with 1 tablespoon olive oil, a pinch of salt, and pepper. Spread evenly on the baking sheet and roast for 20–25 minutes, turning halfway through, until the sweet potatoes are tender and lightly browned. Let them cool slightly before adding to the salad.
- Massage kale: Place the 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, which helps reduce bitterness and improve texture.
- Prepare dressing: In a small bowl, whisk together the fresh lime juice, maple syrup or honey, Dijon mustard, ground cumin, salt, pepper, and the remaining 1 tablespoon of olive oil to create a zesty dressing.
- Combine salad components: Add the black beans, roasted sweet potato, thinly sliced red onion, and diced avocado to the massaged kale. Drizzle the prepared dressing over the salad and gently toss everything together to evenly distribute the flavors.
- Add toppings and serve: Sprinkle toasted pumpkin seeds and crumbled feta cheese (if using) on top for added texture and flavor. Serve the salad immediately to enjoy it fresh.
Notes
- To make this dish vegan, simply omit the feta cheese or use a plant-based alternative.
- You can substitute maple syrup with honey depending on your preference.
- Massaging the kale thoroughly is key to making it tender and less bitter.
- Feel free to add extra spices like smoked paprika or chili flakes for additional flavor.
- This salad can be served warm or at room temperature.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Roasting
- Cuisine: American
Keywords: kale salad, roasted sweet potatoes, black beans, avocado salad, healthy salad, vegetarian, lime dressing, pumpkin seeds, feta cheese
