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Vegan kale recipe with black beans and corn shown in a bowl with a side of the cumin tomato dressing.

Southwest Kale Salad

Prep: 15 min
Cook: 0 min
Total: 15 min
Servings: 4

Favorite flavors of the Southwest USA combine in this hearty main-dish salad starring kale and black beans.

Author NutritionFacts
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Salad mix (4 Servings)
Needed Kitchenware: Blender
  • 1 large tomato, cored and quartered
  • 1 garlic clove
  • ¼ cup apple cider vinegar
  • 2 tbsp nutritional yeast
  • 1 tsp cumin
  • ½ tsp dried oregano
  • ½ tsp white miso paste
  • ½ tsp Super-Charged Spice Blend
  • ¼ tsp ground black pepper
  • 1 large bunch kale
  • 1½ cups cooked black beans (or 1 can/box), drained and rinsed
  • 1 red bell pepper
  • 1½ cups corn kernels
  • 1 avocado
  • ¼ cup fresh cilantro
Recipe Directions


  • In a blender, combine all the dressing ingredients and blend until smooth. Add water if dressing is too thick or add more tomato if too thin.
  • Prepare the kale to be chopped by removing the tough stems.
  • Coarsely chop the salad ingredients and combine together with the corn and beans. Pour the dressing on the salad, toss to combine, or serve on the side.

Serve with coarsely ground black cumin (nigella) seeds.

Recipe nutrition

Nutritional Information

Yield: Mixed Salad
Servings: 4
Information per serving:
Energy: 232.6 kcal
Carbohydrate: 34.2 g
Protein: 11.2 g
Fiber: 13.7 g
Sugar: 4.8 g
Fat: 7.4 g
Monounsaturated Fat: 3.8 g
Polyunsatured Fat: 1.6 g
Omega-3: 0.3 g
Omega-6: 0.9 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 48.3 mg 11% DV
Folate: 177 µg 44% DV
A: 2457 IU 105% DV
B1: 0.8 mg 72% DV
B2: 0.3 mg 27% DV
B3: 6 mg 42% DV
B5: 9.7 mg 194% DV
B6: 2.7 mg 209% DV
B12: 0 mg 0% DV
C: 48.8 mg 65% DV
D: 0 IU 0% DV
E: 1.3 mg 8% DV
K: 170.5 µg 189% DV
Calcium: 170.6 mg 17% DV
Copper: 0.3 mg 30% DV
Iron: 3.3 mg 18% DV
Magnesium: 73.4 mg 22% DV
Manganese: 0.9 mg 51% DV
Phosphorus: 227.9 mg 32% DV
Potassium: 780.3 mg 16% DV
Selenium: 8.1 µg 14% DV
Sodium: 414 mg 27% DV
Zinc: 2.1 mg 26% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

This lovely kale, black bean, and corn salad is a classic Southwestern cuisine recipe, referring to United States of America's cuisine in the southwest which borrows heavily from Mexican cuisine. The salad dressing is mainly using cumin and tomato for flavor which is also very Southwestern and provides a really hearty, multilayered flavor!

What are the benefits of kale?

Kale is one of the most nutrient dense food available! Check the nutrition information of this recipe and you'll find your daily value of Vitamin K and Vitamin A covered for the day thanks to eating a small handful, plus you'll get a lot of Vitamin C and B2. Kale has many antioxidants, may help lower the risk of cancers, has many minerals, may help eye health, and might help you lose weight. Kale is also terrific for cholesterol, as shown in the video below.

What are the benefits of black beans?

Beans are loaded with nutrients, protein, and fiber, making them a great staple for all diets, especially those wanting to lose body fat. You'll find beans may help to lower blood pressure, lower heart disease risk, are helpful to manage diabetes, are anti-inflammatory, might prevent cancers, help promote a healthy gut microbiome and can increase lifespan! Watch the videos below from Dr. Greger that speaks to lifespan and heart health

This recipe can be found in the How Not to Diet Cookbook - Order Today!

image of How Not to Diet Cookbook

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