Southwestern Kale Salad

Name: Southwestern Kale Salad
Prep time: 20

5 out of 5 stars (based on 10 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

This is one tasty, easy meal. Softer salad greens like lettuce would wilt from sitting in citrus juice, but raw kale actually gets better. The citrus dressing “cooks” the kale, softening the tough leaves, while...

3 tablespoon grapeseed or canola oil
2 limes, juiced
2 cups washed cilantro leaves and stems
¼ red onion, chopped
Salt, to taste
1 teaspoon grapeseed or canola oil
1 cup frozen corn
4 cups chopped kale
1 cup canned black beans, drained and rinsed (see Chef Tips)
1 cup cherry tomatoes, quartered
½ avocado, diced
1 handful of Baked Tortilla Chips or warm tortillas (optional)

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Nutrition Facts

Calories

271 cals

Fat

16 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

10 g

Carbohydrates

30 g

Sugar

4 g

Fiber

7 g

Sodium

572 mg

Directions

In a blender or food processor, puree the oil, lime juice, cilantro leaves, red onion, and salt until smooth. Transfer to a large bowl.
In a wide skillet, heat 1 teaspoon of oil over medium-high heat. Add the corn and cook, stirring occasionally, until the corn has browned, about 5 minutes. Tip into the bowl with the dressing.
Add the kale, black beans, and cherry tomato to the bowl, and mix well until well coated. Let sit for at least 15 minutes. Just before serving, top with diced avocado and tortilla chips, if using, or serve with a warm tortilla.

Chef Tips

It’s a good practice to always drain and rinse canned beans before using, no matter what dish you’re making. Canned beans are very high in sodium, even when marked “low sodium.” Rinsing will remove a lot of the excess salt.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Southwestern Kale Salad