Indulge in the wholesome goodness of this sweet potato kale salad, a harmonious blend of nutrient-dense ingredients. Roasted sweet potatoes, with their crispy exterior and fluffy interior, are the perfect base for this hearty dish. The addition of protein-rich chickpeas elevates it to a satisfying meal. But what truly sets this salad apart is its dynamic flavor profile, courtesy of juicy prunes, tangy pomegranate, creamy feta cheese, and a drizzle of homemade pomegranate vinaigrette. Whether you’re in the mood for a light dinner, a hearty lunch, or a nutritious side dish, this kale salad is sure to hit the spot.
Why You Will Love this Kale Salad Recipe
With its blend of sweet and savory flavors, this sweet potato kale salad recipe is a crowd-pleaser. One of the best things about it is that it’s incredibly versatile – not only can you enjoy it as a light and refreshing meal, but you can also customize it to suit your dietary needs and preferences.
One of the keys to making this salad truly special is its ability to be easily prepped ahead of time. Simply roast the sweet potatoes and chickpeas a day in advance, then assemble everything else when you’re ready to eat. This makes it perfect for meal prep or for those busy days when you don’t have a lot of time.
What really sets this salad apart, though, is its focus on nutritious ingredients. You’ll find healthy greens, veggies, and superfoods all working together in harmony. And the best part? The leftovers are just as delicious the next day – simply refrigerate everything in an airtight container and you’re good to go.
Of course, if you want to turn this salad into a more substantial meal, there are plenty of ways to do that too. Adding some protein like chicken, bacon, salmon, tofu, or prawns can give it the boost it needs, while leftover rotisserie chicken is also a great option. The possibilities are endless!
Kale the Superfood
Kale has garnered a reputation as one of the most sought-after superfoods, with various uses ranging from making crunchy chips to adding a nutritional boost to fruit smoothies and even burgers! As someone who is enamored with kale’s versatility, I must admit that its distinctive bitter taste takes some getting used to for others. However, this doesn’t deter many from incorporating it into their diets, where it thrives alongside other nutrient-dense ingredients. In fact, kale boasts an impressive array of antioxidants and is often touted as one of the most nutrient-rich plants available – a testament to its impressive health benefits, particularly when paired with sweet potatoes in a delightful salad!
The Type of Kale to use in Salad
When it comes to growing and incorporating fresh kale into your diet, it’s hard to miss the abundance of options available at most grocery stores. Between Tuscan kale and curly kale, each variety has its unique characteristics that make one more suitable than the other for certain recipes. For this salad recipe, I highly recommend opting for Tuscan kale, also known as lacinato or dinosaur kale, due to its milder, sweeter flavour profile compared to curly kale. Its deeper green colour and slightly thinner leaves also make it a better choice for salads where raw, uncooked kale is used. With its many benefits and versatility, Tuscan kale is an excellent addition to any meal, so grab some and start creating your own delicious salad!
How to Cut Kale for Salads
To prepare kale for salads, I suggest employing the chiffonade method, which is flexible enough to accommodate varying desired sizes of kale pieces. Begin by stripping the leaves from the stem – simply hold the stem with one hand and pull the leaves off; if needed, utilize a specialized tool like a kale stripper. Subsequently, wash and dry the kale: immerse it in cold water for 30 seconds to remove dirt and debris, then spin it dry using a salad spinner or pat it dry with paper towels. To achieve uniform strips, bunch or stack the leaves, roll them like a cigar onto a cutting board, and subsequently chop into desired lengths. While massaging kale is not essential, some find that this technique helps reduce bitterness, tenderness, and ease of digestion; feel free to experiment.
Prunes in a Salad
California prunes bring a unique combination of natural sweetness and satisfying texture to salads. Beyond their culinary appeal, they also offer a range of health benefits, including high levels of fiber and antioxidants. In fact, they can be used as a suitable replacement for dates, raisins, dried cranberries, or other dried fruits in your go-to salad recipes.
Salad Variations
This versatile sweet potato kale salad is a natural fit for those with dietary restrictions, being both gluten-free and vegetarian. Its versatility extends to accommodating any number of additional vegetables you might have on hand. Enjoy it warm or at room temperature, as both options are equally delicious. To elevate the dish into a satisfying main course, simply add some protein-rich ingredients such as chicken, bacon, salmon, tofu, or prawns. Cheese lovers can swap out the feta for goat cheese or other shredded varieties to suit their taste. If you’d prefer an alternative to sweet potatoes, roasted butternut squash makes a wonderful substitute. For added texture and flavor, consider incorporating chopped dates, dried cranberries, raisins, or dried cherries in place of prunes. To add crunch without the chickpeas, try substituting with pistachios, pine nuts, roasted pepitas, or even wasabi peas. As for the dressing, you can swap out mayonnaise for tahini and sweeten it up with some maple syrup to taste.
Tips for Making Salads with Kale
When working with kale, it’s essential to properly prepare it to bring out its natural sweetness. One effective way is to massage the leaves with a small amount of oil, lemon juice, and salt before combining it with other ingredients. This step helps to tenderize the kale, making it easier to digest and more enjoyable to eat. For added depth and complexity, consider mixing kale with other leafy greens like spinach, arugula, or mixed greens. A well-curated salad should also feature a harmonious balance of flavors, textures, and nutrients. Achieve this by incorporating a variety of ingredients such as nuts, seeds, dried fruit, cheese, or avocado. The key is to strike a delicate balance that keeps your taste buds engaged while providing a satisfying eating experience.The dressing you choose can significantly impact the overall flavor profile of your salad. Instead of relying on store-bought options, consider crafting a homemade vinaigrette using olive oil, lemon juice, and a pinch of spice. Alternatively, select a store-bought dressing that complements the natural flavors of your ingredients. Kale is surprisingly versatile and can be enjoyed raw or cooked in various ways, including sautéing, roasting, or grilling. Each method yields a distinct taste and texture, so don’t be afraid to experiment.For added convenience, kale salads can be prepared ahead of time, allowing the flavors to meld together and the kale to absorb the dressing more effectively. This approach makes for an excellent meal prep option that will leave you feeling full and satisfied.
Sweet Potato Kale Salad Recipe
Sweet Potato Kale Salad
Indulge in the delightful union of roasted sweet potatoes and fresh kale, harmoniously balanced with a zesty dressing. This sweet potato kale salad recipe is an ideal choice for a wholesome lunch or dinner that’s both satisfying and nutritious. With a mere 15 minutes of preparation time, you can quickly whip up this scrumptious meal for yourself and five others.
Instructions
Preheat your oven to 400 degrees Fahrenheit. Begin by preparing the sweet potato cubes. Peel the potatoes and cut them into approximately three-quarter inch pieces. Place the cubes in a large mixing bowl, then toss them with olive oil, cinnamon, salt, and pepper until they’re evenly coated. Next, spread the potato mixture out onto a sheet pan and position it on the center rack of the oven. Allow the sweet potatoes to roast for 30 minutes while you work on the salad dressing. Combine all the dressing ingredients in a mason jar with a lid, then shake vigorously until everything is well combined. Once the dressing is prepared, it’s time to assemble the salad. In a large bowl, combine chopped kale, thinly sliced red onion, chopped fresh mint, pomegranate seeds, roasted sweet potato cubes, prunes, and crumbled feta cheese. Toss everything together gently to ensure the ingredients are evenly distributed. Finally, drizzle the salad with your freshly prepared dressing and top it off with some crispy roasted chickpeas.