Cooked Kale Salad
Search no longer for the perfectly cooked kale salad recipe! This savory sautéed salad will not only taste of heaven with its hints of toasted sesame, but it will wholly satisfy your heroic hunger. Brimming with soft beans and smooth avocado, you’ll be forced to forget the days when kale wasn’t cool.
If you’ve never had a warm kale salad before, you’re in for a treat. It’s a great way to add extra dark leafy greens into your day! When this cruciferous leafy green is combined with a sizzling skillet and a spoonful of sesame oil, it’s transformed into something magical. Every mouthful will be memorable and we guarantee you’ll be begging for more in minutes.
Once you give this satisfying salad a try, your love of kale will skyrocket! Time to start up the skillet!
This cooked kale and bean salad is packed with flavor and nutrition. It’s a quick, satisfying meal that’s easy to customize to your taste. Let’s dive into what makes this salad so awesome and why you’ll want to make it again and again!
- Packed with Nutrients. This salad is loaded with vitamins, minerals, and healthy fats. Kale, avocado, and beans bring in tons of fiber and nutrients, making it a wholesome meal.
- Satisfyingly Filling. With quinoa and beans, this salad keeps you full and energized. The combination of protein, fiber, and healthy carbs makes it hearty without feeling heavy.
- Simple and Quick to Make. It doesn’t take long to prepare, and the ingredients cook up fast. You can have a delicious, nutrient-packed meal on the table in under 30 minutes!
- Full of Flavor and Texture. The mix of creamy avocado, tender kale, and nutty quinoa creates an appealing variety of textures. Plus, with the right seasonings, it’s bursting with flavor!
- Perfect for Meal Prep. It stores well in the fridge, making it great for meal prep. Prepare a big batch, and enjoy a healthy, ready-to-eat meal throughout the week!
Key Ingredients and Substitutions
This cooked kale salad is packed with nutritious ingredients that blend perfectly together. From hearty beans to creamy avocado, each part adds something special. If you’re missing an ingredient, don’t worry—there are plenty of easy substitutions to keep the flavors on point!
- Sauteed Kale – Brings a hearty, slightly bitter flavor that creates a lovely balance with the other ingredients. Cooking the kale softens the texture, making it easier to eat and helping it absorb any seasonings. Spinach or Swiss chard can be used if you prefer a milder green or quicker cooking time.
- Avocado – Adds a creamy texture and healthy fats, which make the salad much more satisfying and rich. This savory fruit also complements the kale’s earthy flavor with its mild, buttery taste. Feel free to swap in hummus or tahini for a creamy element if you want a nutty alternative, or use roasted sweet potatoes for a completely different texture.
- Pinto Beans – Provide a good source of plant-based protein and fiber, making the salad more filling and nutritious. This type of bean has a mild flavor that pairs well with the stronger tastes of kale and avocado. Consider black beans or chickpeas as a swap. For some crunch, try savory roasted chickpeas.
- Quinoa – Adds a fluffy texture and a boost of complete protein to the salad, making it more nutrient-dense and also delicious. Its light flavor allows the other ingredients to shine while adding a bit of bulk to the dish. You could also use brown rice, farro, or couscous instead if you want a heartier or different texture.
- Sesame Seeds – Bring a nutty flavor and a satisfying crunch to the salad. Sunflower seeds or chopped almonds are a great alternative that offer for a similar crunchy texture and nutty taste.
How to Make this Cooked Kale and Bean Salad
Making a cooked kale salad with avocado and beans is quick and simple. With just a few steps, you can have a tasty and nutritious meal ready to enjoy. Here’s how to make this delicious salad in no time:
Step 1: Sauté the Kale – Heat toasted sesame oil in a large pan over medium heat. Add the chopped kale and toss to coat evenly in the oil.
Step 2: Add Seasonings – Mix in garlic powder (or minced garlic), sesame seeds, salt, and red pepper flakes. Cook for 5-7 minutes, stirring often to avoid burning.
Finally, Step 3: Finish and Serve – Remove from heat, then mix in pinto beans and diced avocado. Serve over quinoa if desired, drizzle with tahini, and enjoy!
How to Serve Up Your Sautéed Kale Salad
Greens go with pretty much anything, so serving your kale bean salad with other sides is super easy. Here are a few of our most mouthwatering suggestions:
- Not a Quinoa Fan? – Any glorious grain will do and even that is optional. Bring on the brown rice, sticky rice, or, better yet, a serving of tabbouleh as a tasty substitution.
- Add a Creamy Dressing – Top the salad with a drizzle of cilantro tahini dressing, peanut sauce, or vibrant green goddess dressing. Each adds a creamy (and possibly) tangy touch that pairs perfectly with the kale and avocado.
- Sprinkle with Crunchy Toppings – Add some crunch by sprinkling toasted sunflower seeds, roasted spiced pumpkin seeds, or salted peanuts on top. They bring texture and a nutty flavor that complements the dish.
- Pair with Fresh Veggies – For extra freshness, toss in some sliced cucumber, cherry tomatoes, or shredded carrots (or zesty pickled carrots!). These veggies add color and a crisp bite to the salad. A forkful of mixed pickled vegetables would be a tangy topping, too!
- Enjoy as a Wrap – Wrap the kale, beans, and avocado in a large flour tortilla, homemade corn tortilla, or flatbread (like this 2-ingredient roti) for a fun, portable meal. It’s a great way to switch things up and make it more filling.
FAQs
Any leftover sautéed kale salad can be stored in a covered container in the fridge for a day or two. After that, it’s much better to make a fresh batch. If possible, try to keep the kale and other individual ingredients separate when storing because it will help a lot when re-heating.
No problem! If you’ve run out of one or more of the recipe items, feel free to add more. For instance, if you still have cups of quinoa and an abundance of beans, but not enough kale, sauté up a skillet-full. When you only have a spoonful of sauce and it will scarcely cover the kale, throw together an additional dollop of tahini with a splash of water. Check out more swaps and substitutions in the key ingredients section above!
Yes! Using quinoa in the recipe makes it naturally free of gluten. But, if quinoa is not your thing, feel free to use brown or white rice, rice pilaf, or any other grain that you love. You can also enjoy this salad without any grain at all.
You sure can. Swap out the kale in this recipe for your favorite dark leafy greens, such as baby spinach, steamed collard greens, swiss chard, or bok choy.
More Kale Recipes to Keep in the Kitchen
Listen while you cook! Tune into my podcast, The Plant Powered People Podcast, while you’re cooking, folding laundry, or taking a bath. It may just change your life!
Cooked Kale Salad
Ingredients
- 1 tablespoon toasted sesame oil
- 2 large bunches curly kale, rinsed, stems removed, and roughly chopped into bite-sized pieces.
- ¼ teaspoon garlic powder, or two large cloves of garlic, minced
- ¼ teaspoon sesame seeds, white or black
- ¼ teaspoon salt, adjust to personal taste
- ¼ teaspoon red pepper flakes
- 1 can pinto beans, rinsed and drained
- 1 avocado, diced
- 2 tablespoons tahini
- 2 cups cooked quinoa, optional
Instructions
- In a large sauté pan over medium heat, add the toasted sesame oil.
- Once hot, add the chopped kale and toss it with the oil using a spatula.
- Add the garlic powder (or fresh minced garlic), sesame seeds, salt, and red pepper flakes and mix it evenly with the kale.
- Cook for about 5-7 minutes, regularly tossing frequently to prevent burning. Remove from heat.
- Mix in pinto beans and diced avocado and serve atop quinoa (if desired). Top with a generous drizzle of tahini and enjoy!
Notes
- Tahini Tip: Is your tahini too thick to drizzle? Mix in a tiny bit of water to thin it out.
- Storing Leftovers: Any leftover sautéed kale salad can be be stored in a covered container in the fridge for a day or two. After that, it’s much better to make a fresh batch. If possible, try to keep the kale and other individual ingredients separate when storing because it will help a lot when re-heating.
Nutrition
You may also like...
Enter to Win Our Monthly Giveaway!
New winner evert month! Drop your name below for a chance to win hundreds of dollars of vegan prizes from our brand partners. You’ll also receive our weekly e-newsletter with plant-based recipes galore!
Leave a Comment
I am excited to try this looks so good!
MY kind of salad! I’ll forever opt for avocados in all of my salads from here on out!
Love this dish…healthy and an easy way to eat greens!
I always like to add more greens into my day and this is the perfect way!
What a perfect combo! I love everything about it 🙂
Easy and healthy, I’m in!
This looks delicious! What a well-balanced salad 🙂