Active time: 10 minutes Total time: 1 hour, 10 minutes
This big bowl of kale, tender black beans and creamy avocado is hearty and nutritious. With a hint of south-of-the-border flavor, you can enjoy it as a light meal or on the side of a simple protein for a satisfying dinner.
RD tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the salad more filling and helps you hit your protein goal while getting a high-quality serving of vegetables.
Kale and Black Bean Salad With Avocado
- 1/4 cup (48g) dried black beans, soaked
- 2 cups (134g) kale, chopped
- 1 large tomato, chopped
- 1 medium avocado, cubed
- 1 tablespoon avocado oil
- 1 tablespoon lime juice, freshly squeezed
- 1 clove garlic, pressed
- 1 teaspoon cumin
- 1/4 teaspoon salt
In a small pot, bring the soaked beans and 2 cups water to a boil. Reduce the heat to simmer and leave the lid ajar. Cook for about an hour, until tender. Drain and gently rinse, let cool.
Place the kale in a large bowl. Combine the avocado oil, lime juice, garlic, cumin and salt, then pour over the kale. Use your hands to toss, then massage and squeeze the kale for about a minute to soften it. Add the cooked beans, tomato and avocado and toss to mix.
Serve 2-cup portions per person, within an hour to prevent the avocado from browning.
Serves: 2 | Serving Size: 2 cups
Nutrition (per serving): Calories: 253; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 12g; Cholesterol: 0mg; Sodium: 333mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 5g; Protein: 7g