Kale Potato Salad

Article written and reviewed by Robby Barbaro, MPH
Published January 22, 2022

A satisfying, high-protein dinner salad with bold flavors.
This is not your traditional potato salad. It’s much, much better… and better for you!
If you’ve ever enjoyed salt & vinegar potato chips, this recipe was made for you.
For this dish, we’ve taken those yummy, waxy red potatoes everyone loves, and lightly simmered them to perfection before tossing them with red wine vinegar and capers.
These savory foods add sour and salty components to the flavor profile naturally, using only whole, plant-based ingredients.
We think you’ll love it, and you can feel great about eating it, too!

The Beauty of Tomatoes

Tomatoes are an antioxidant-rich food..
In particular, they are a common dietary source of lycopene, a powerful antioxidant that has been associated with a lower risk of heart disease and cancer.
They’re also quite rich in beta-carotene, which is converted to Vitamin A in the body and, along with lycopene, helps reduce your risk of heart attack and stroke by lowering LDL (bad) cholesterol levels, while reducing inflammation and oxidative stress in the body.
Tomatoes are also an excellent source of Vitamin C, potassium, Vitamin K1, and folate.

Hidden Protein

If you asked us to list the plant-based foods with the highest protein content, tofu and black beans would both figure near the top of the list.
And we’ve got some good news: both are featured in this recipe!
Tofu is made by fermenting soybeans, and despite what you may have heard, soybeans are very good for you.
For one, soybeans contain isoflavones, which have been associated with a decreased risk of heart disease, certain cancers (such as breast cancer, digestive cancers, and prostate cancer), and even diabetes.
Indeed, in certain scientific studies, tofu has shown a potential to aid blood sugar control, although more research is still needed to confirm this.
In addition to its abundant protein and isoflavones, tofu also provides ample health-promoting nutrients such as manganese, calcium, selenium, phosphorus, copper, magnesium, iron and zinc.
When it comes to flavor, tofu gets a bad rap. However, its reputation is undeserved.
One important thing to note is that tofu absorbs the taste of whatever you mix into it.
So if you’re skeptical about eating tofu, or if you’ve had a bad experience in the past, give it another try in this savory, delicious salad.
Are you ready to go for it? Let’s get cooking!

Recommended ingredient variations
If you’d like, try sweet potatoes in place of the red potatoes, and/or replace the black beans in this recipe with your favorite bean variety.

Photos by: Stefanie Dougherty @greensagelife
Recipe by: Beverly Verwey

Kale Potato Salad

A satisfying, high-protein dinner salad with bold flavors.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2
Calories 450.9 kcal



  • 2 cup Red Potatoes
  • 4 cup Kale
  • 1 cup Low-Sodium Black Beans
  • 6 oz Firm Tofu
  • 1 cup Tomatoes
  • 2 tbsp Capers
  • 1/3 cup Red Wine Vinegar
  • 1/4 tsp Ground Black Pepper

Recommended ingredient variations



    • Bring a medium pot of water to a boil, and simmer the cubed potatoes for about 10-15 minutes, or until soft enough to pierce easily with the point of a knife. Note that the smaller you dice the potatoes, the more quickly they’ll cook.
    • Drain the potatoes, and if they’re already quite soft, you may want to rinse them in cold water to prevent them from cooking any further. Set aside.
    • In a large bowl, combine the chopped kale, crumbled tofu, black beans, chopped tomatoes, and capers.
    • Drizzle the salad with your red wine vinegar, and then sprinkle with ground black pepper.
    • Toss everything together, then serve and enjoy.


    Calories: 450.9kcalCarbohydrates: 79.1gProtein: 23.8gFat: 6.4gSodium: 592.5mg
    Tried this recipe?Let us know how it was!

    About the author 

    Robby Barbaro, MPH

    Robby Barbaro, MPH is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

    Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c has been stable with a current A1c of 5.3%, TIR of 92%, and average total daily insulin use of 30 units.

    Robby graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. He worked at Forks Over Knives for six years before turning his attention in 2016 to coaching people with diabetes full time.

    He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at VegFest LA, and has been featured on The Doctors, Forks Over Knives, Vice, Thrive Magazine, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

    Robby enjoys exercising every day, spending time with friends, and sharing his lifestyle on Facebook, Twitter and Instagram.