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kale sweet potato salad

Kale Sweet Potato Salad

A hearty and nutritious kale sweet potato salad featuring massaged kale, caramelized roasted sweet potatoes, and crunchy pumpkin seeds. Perfect for a healthy lunch or dinner side dish.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Green Salads
Cuisine: American
Calories: 215
Ingredients Equipment Method Notes

Ingredients
  

For the Salad
  • 4 cups kale stems removed, chopped into bite-sized pieces
  • 2 medium sweet potatoes diced into 3/4-inch cubes (about 3 cups)
  • 2 tbsp olive oil divided
  • 1/2 tsp salt plus more to taste
  • 1/4 tsp black pepper freshly ground
  • 2 tbsp lemon juice freshly squeezed
  • 1/4 cup pumpkin seeds toasted
Optional Add-Ins
  • 1/2 cup dried cranberries
  • 1/3 cup feta or goat cheese crumbled
  • 1 small red onion thinly sliced
  • 1/4 cup sliced almonds toasted
  • 1 avocado diced

Equipment

  • Baking sheet
  • Parchment paper
  • Large mixing bowl
  • Cutting board
  • Chef's knife

Method
 

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Wash and dry the sweet potatoes, then cut them into 3/4-inch cubes.
  3. In a large bowl, toss the sweet potato cubes with 1 tablespoon olive oil, salt, and black pepper until evenly coated.
  4. Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet, ensuring they have space to roast properly.
  5. Roast for 20-25 minutes, flipping halfway through, until the sweet potatoes are tender and have caramelized edges. Remove from oven and let cool for 5 minutes.
  6. While the sweet potatoes are roasting, prepare the kale by removing the tough stems and chopping the leaves into bite-sized pieces.
  7. Place the kale in a large serving bowl and drizzle with the remaining tablespoon of olive oil and a pinch of salt.
  8. Using your hands, massage the kale for 2-3 minutes until it darkens and becomes softer.
  9. Add the roasted sweet potatoes to the massaged kale and drizzle with fresh lemon juice. Toss gently to combine.
  10. Sprinkle with toasted pumpkin seeds and any optional add-ins you desire.
  11. Serve immediately or refrigerate until ready to enjoy.

Notes

  • For best results, choose kale that is dark in color with small to medium leaves, which tend to be more tender and less bitter.
  • Make sure to thoroughly dry the kale after washing to help the olive oil adhere better during massaging.
  • The salad will keep refrigerated for up to 3 days, making it excellent for meal prep.
  • For a warm version, add the sweet potatoes to the kale while still warm from roasting.
  • To save time, you can use pre-chopped kale, but remove any large stems before massaging.