{"id":15758,"date":"2026-03-24T10:19:33","date_gmt":"2026-03-24T03:19:33","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15758"},"modified":"2026-03-24T10:19:33","modified_gmt":"2026-03-24T03:19:33","slug":"kale-and-black-bean-salad-with-avocado","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15758","title":{"rendered":"Kale and Black Bean Salad With Avocado"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/05\/Kale-and-Black-Bean-Salad-With-Avocado--1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"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\" \/><\/p>\n<p><span style=\"font-weight: 400\">This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it\u2019s best enjoyed on the side of a simple protein for a satisfying dinner.<\/span><\/p>\n<p><b>RD Tip:<\/b><span style=\"font-weight: 400\"> 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 serving of vegetables.<\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 10 minutes <\/span><b>Total time: <\/b><span style=\"font-weight: 400\">1 hour + 10 minutes<\/span><\/p>\n<h3><strong>Kale and Black Bean Salad With Avocado <\/strong><\/h3>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 cup (44g) dried black beans, soaked<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (50g) kale, chopped<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp avocado oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp lime juice, freshly squeezed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 garlic clove, minced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp cumin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 large tomato, diced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 medium avocado, cubed<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">In a small saucepan, combine the soaked black beans with 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to a gentle simmer, leaving the lid slightly ajar, and cook until the beans are tender, about 1 hour. Drain, rinse lightly, and let cool.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Place the chopped kale in a large bowl. In a small bowl, whisk together the avocado oil, lime juice, garlic, cumin, and salt. Pour the dressing over the kale and toss to coat, then use your hands to massage the kale for about 1 minute, until it softens and darkens slightly.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add the cooked beans, tomato, and avocado, and toss gently to combine. Serve immediately to prevent the avocado from browning.<\/span><\/p>\n<p><b>Serves: 2 | Serving Size: 2 cups<\/b><\/p>\n<p><b>Nutrition (per serving): <\/b><i><span style=\"font-weight: 400\">Calories: 299; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 28g; Dietary Fiber: 11g; Sugar: 4g; Protein: 8g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b><i><span style=\"font-weight: 400\"> Calcium: 13%; Iron: 16%; Potassium: 1041mg; Vitamin C: 77%<\/span><\/i><\/p>\n<p><em>Originally Published May 15, 2020; Updated March 2026<\/em><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/kale-and-black-bean-salad-with-avocado\/\">Kale and Black Bean Salad With Avocado<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/kale-and-black-bean-salad-with-avocado\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it\u2019s best enjoyed 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 &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15758","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15758"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15758\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}