Healthy Roasted Sweet Potato Kale Salad
A wholesome and flavorful kale salad featuring roasted sweet potatoes, sweet pears, crunchy pumpkin seeds, and tangy feta, all tossed in a honey Dijon dressing. Perfect for a nutritious lunch, quick dinner, or meal prep, this salad is high in fiber, plant-based protein, and healthy fats.
Equipment
- 1 Baking sheet
- 1 Large Salad Bowl
- 1 whisk or small jar (for dressing)
- 1 Knife
- 1 Cutting Board
Ingredients
For the Salad:
- 5 –6 oz kale chopped
- 1 large sweet potato peeled and cubed
- 1 pear sliced or chopped
- 1/2 cup feta cheese crumbled
- 1/3 cup pumpkin seeds
- 1/4 cup dried cranberries
- 1 tbsp olive oil
- 1/2 tsp cinnamon
- 1/2 tsp salt
For the Honey Dijon Dressing:
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 1 tbsp balsamic vinegar
- 1 tbsp maple syrup
- 1 tbsp Dijon mustard
- 1 clove garlic crushed
- Salt and pepper to taste
Instructions
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). This ensures the sweet potato cubes will roast evenly and develop a natural caramelized sweetness. Place the oven rack in the center position to allow for optimal air circulation during baking.
- Prepare the Sweet Potato: Take one large sweet potato and wash it thoroughly under running water. Peel the skin if desired, although keeping the skin adds extra fiber and nutrients. Cut the sweet potato into small, evenly sized cubes, approximately 1/2-inch pieces, so they cook uniformly.
- Season the Sweet Potato: In a mixing bowl, toss the cubed sweet potatoes with 1 tablespoon of olive oil, 1/2 teaspoon of cinnamon, and 1/2 teaspoon of salt. Make sure each cube is evenly coated with the oil and seasoning for maximum flavor. Cinnamon adds a subtle warmth, enhancing the natural sweetness of the potatoes.
- Roast the Sweet Potato: Spread the seasoned sweet potato cubes in a single layer on a baking sheet to ensure they roast rather than steam. Place the baking sheet in the preheated oven and roast for about 35 minutes. Halfway through the baking time, around 17–18 minutes, use a spatula to flip the cubes gently so they brown evenly on all sides. Once done, they should be tender inside and lightly caramelized outside.
- Prepare the Dressing: While the sweet potatoes roast, focus on the Honey Dijon Dressing. In a small bowl, whisk together 1/4 cup olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon balsamic vinegar, 1 tablespoon maple syrup, 1 tablespoon Dijon mustard, and 1 crushed garlic clove. Season with salt and pepper to taste. Alternatively, you can place all dressing ingredients in a small jar, seal tightly, and shake vigorously until emulsified. This creates a bright, tangy dressing with a hint of sweetness that pairs perfectly with the roasted vegetables.
- Massage the Kale: Place 5–6 ounces of chopped kale into a large salad bowl. Pour a few tablespoons of the prepared Honey Dijon Dressing over the kale. Using your hands or salad tongs, massage the dressing into the kale leaves for 2–3 minutes. Massaging softens the kale’s fibrous texture, making it more tender and easier to eat, while helping it absorb the flavors of the dressing. Let the kale sit for a few minutes to enhance the flavor absorption.
- Prepare Additional Ingredients: While the kale rests, slice or chop one pear into bite-sized pieces. Measure out 1/2 cup crumbled feta cheese, 1/3 cup pumpkin seeds, and 1/4 cup dried cranberries. Having all ingredients ready ensures a smooth assembly once the sweet potatoes finish roasting.
- Combine the Salad: Once the sweet potatoes are fully roasted and slightly cooled, add them to the massaged kale in the salad bowl. Sprinkle in the chopped pear, crumbled feta, pumpkin seeds, and dried cranberries.
- Toss the Salad: Using large salad tongs or clean hands, gently toss all the ingredients together until evenly distributed. Ensure every bite has a balanced combination of roasted sweet potato, kale, pear, seeds, and feta, all coated lightly with the honey Dijon dressing. Taste and adjust seasoning with additional salt or pepper if needed.
- Serve and Enjoy: Serve the salad immediately for the freshest taste, while the roasted sweet potatoes are still warm. This salad pairs beautifully as a hearty side dish or a light, nutritious main meal. Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Notes
- Use ripe, juicy pears for sweetness; firmer pears hold shape better.
- Massage the kale thoroughly to soften leaves and help them absorb dressing.
- Cut sweet potatoes into uniform cubes for even roasting and caramelization.
- Toast pumpkin seeds lightly to enhance their nutty flavor.
- Let roasted sweet potatoes cool slightly before mixing to maintain texture balance.
- Serve immediately for best taste, but leftovers can be stored in the fridge for up to 3 days.
- Feel free to customize with additional toppings like nuts, seeds, or dried fruits.
