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Kale and Black Bean Salad With Avocado

Published May 15, 2020
2 minute read
A salad with chopped avocado, tomato, beans, kale, and leafy greens is placed in a blue bowl on a light-colored table. Another bowl of the same salad, a glass of water, two blue tumblers, two forks, and a blue napkin are also on the table. MyFitnessPal Blog
Published May 15, 2020
2 minute read
In This Article

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

Ingredients

  • 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

Directions

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: 321; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 507mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 9g; Protein: 21g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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