Sweet Potato and Kale Salad

Name: Sweet Potato and Kale Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium sweet potatoes, diced; 4 cups kale, chopped; 1 red onion, thinly sliced; 1/2 cup cranberries; 1/2 cup walnuts, chopped; 1/4 cup feta cheese, crumbled; 1/4 cup olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon maple syrup; Salt and pepper to taste

Highlighted under: Vibrant Wellness Recipes

A vibrant and nutritious salad combining roasted sweet potatoes and fresh kale, perfect for any occasion.

Created by

Anna

Last updated on 2026-01-04T22:58:31.361Z

This Sweet Potato and Kale Salad is not just delicious but also packed with nutrients. The sweetness of the roasted potatoes balances perfectly with the earthy flavor of kale, making it a favorite among health enthusiasts.

        Why You'll Love This Salad
        Nutritious and filling for a healthy meal
Colorful and visually appealing presentation
Quick to prepare with minimal cooking required

      

The Health Benefits of Sweet Potatoes

Sweet potatoes are not only delicious but also packed with nutrients. Rich in vitamins A and C, they help boost your immune system and promote healthy skin. The high fiber content aids digestion and keeps you feeling full longer, making them a perfect addition to any meal. This vibrant tuber is also a great source of complex carbohydrates, providing sustained energy throughout the day.

In addition to their nutritional benefits, sweet potatoes have a low glycemic index, which means they can help regulate blood sugar levels. This makes them an excellent choice for those managing diabetes or looking to maintain steady energy levels. Incorporating sweet potatoes into your diet can contribute to overall health and well-being.

Kale: A Superfood Staple

Kale is often heralded as a superfood, and for good reason. This leafy green is loaded with antioxidants, vitamins K, A, and C, and contains a wealth of minerals. Consuming kale can support heart health, improve bone density, and enhance your body’s natural detoxification processes. Its impressive nutrient profile makes it an essential component of a balanced diet.

Moreover, kale's versatility allows it to shine in a variety of dishes, from salads to smoothies. In this Sweet Potato and Kale Salad, the kale is massaged to soften its texture and reduce bitterness, making it more enjoyable to eat. This simple technique enhances the salad's flavor while ensuring you get all the health benefits kale has to offer.

Perfect for Any Occasion

This Sweet Potato and Kale Salad is not only nutritious but also visually stunning, making it the perfect dish for gatherings, potlucks, or meal prep. Its vibrant colors and textures will impress your guests and provide a delightful contrast to heavier dishes. Plus, it’s easy to customize based on your preferences or seasonal ingredients, making it a versatile addition to your recipe arsenal.

Whether you're serving it as a main dish or a side, this salad can easily be adapted to suit different occasions. Add some grilled chicken for a heartier meal, or swap in different nuts and cheeses to put your own spin on it. No matter how you serve it, this salad is sure to be a hit!

Ingredients

Gather the following ingredients to make your Sweet Potato and Kale Salad:

Salad Ingredients

2 medium sweet potatoes, diced
4 cups kale, chopped
1 red onion, thinly sliced
1/2 cup cranberries
1/2 cup walnuts, chopped
1/4 cup feta cheese, crumbled

Dressing Ingredients

1/4 cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
Salt and pepper to taste

Make sure to prep all the ingredients before moving on to the next steps.

Instructions

Follow these steps to create your delicious Sweet Potato and Kale Salad:

Roast the Sweet Potatoes

Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes, or until tender and slightly caramelized.

Prepare the Kale

While the sweet potatoes are roasting, massage the chopped kale with a little olive oil and a pinch of salt to soften it. This helps to reduce bitterness and makes it more palatable.

Make the Dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, salt, and pepper until well combined.

Combine the Salad

In a large bowl, combine the roasted sweet potatoes, massaged kale, sliced red onion, cranberries, walnuts, and feta cheese. Drizzle with the dressing and toss gently to combine.

Serve immediately or refrigerate for later. Enjoy your healthy and colorful salad!

Pro Tips

For added protein, consider adding grilled chicken or chickpeas to the salad.

Serving Suggestions

This Sweet Potato and Kale Salad pairs beautifully with grilled meats or fish, making it an excellent choice for barbecues or dinner parties. The sweetness of the roasted sweet potatoes complements savory dishes wonderfully, while the crunch of walnuts adds texture. Consider serving it alongside a piece of lemon herb chicken or a slice of grilled salmon for a balanced meal.

For a lighter option, enjoy the salad on its own as a satisfying lunch. The combination of protein from the walnuts and feta cheese, along with the fiber from the sweet potatoes and kale, ensures you’ll feel full and energized without feeling heavy.

Storage Tips

If you have leftovers, store the salad in an airtight container in the refrigerator. It can last for up to 3 days, though the kale may become a bit wilted over time. To maintain freshness, consider keeping the dressing separate until you're ready to serve. This will help preserve the crispness of the vegetables and the overall texture of the salad.

When repurposing leftovers, try adding them to a wrap or grain bowl for a quick and nutritious meal. The flavors will meld together beautifully, creating a delicious option that’s perfect for busy weekdays.

Nutritional Information

This Sweet Potato and Kale Salad is not only a feast for the eyes but also a powerhouse of nutrition. One serving provides a good balance of carbohydrates, healthy fats, and protein. The sweet potatoes offer a natural sweetness, while the kale contributes vital vitamins and minerals essential for overall health.

Additionally, the inclusion of walnuts and feta cheese adds healthy fats and protein, making this salad a well-rounded meal option. It’s perfect for anyone looking to eat healthily without sacrificing flavor. Enjoy this salad guilt-free, knowing you are nourishing your body with every bite!

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the ingredients ahead of time. Just assemble the salad right before serving to keep the kale fresh.

→ Is this salad vegan?

Yes, you can make it vegan by omitting the feta cheese or using a plant-based alternative.

→ How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. The kale may become softer over time.

→ Can I use other greens instead of kale?

Absolutely! Spinach or arugula would be great alternatives if you prefer a milder taste.