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This Kale Salad with Roasted Sweet Potato and Pears strikes the perfect balance between wholesome nutrition and irresistible flavor.
It’s a powerhouse of plant-based goodness, featuring kale rich in fiber and antioxidants, sweet potatoes packed with complex carbs and vitamin A, and pumpkin seeds offering healthy fats and a solid dose of plant-based protein.
The crumbled feta brings a creamy, tangy contrast, while the dried cranberries and pears add a naturally sweet finish.
Tossed in a zesty honey Dijon dressing, this salad is hearty yet refreshing. It’s ideal for everyday cooking thanks to its simple prep, meal-prep potential, and flexibility—serve it warm or cold, as a main or side.
Best of all, it’s naturally vegetarian, gluten-free, and filled with anti-inflammatory ingredients that make you feel good from the inside out.
Must-Have Tools for Perfect Results
Nordic Ware Natural Aluminum Baking Sheet
Perfect for roasting the sweet potatoes evenly and achieving that slightly crisp, caramelized texture. A staple for baking and roasting needs.
OXO Good Grips Salad Spinner
Essential for cleaning and drying kale thoroughly, which helps the dressing stick better and avoids soggy leaves. A must-have for all leafy greens.
Ball Mason Jar with Lid (16 oz)
Great for shaking up homemade dressings quickly and storing extra for future meals. Durable, leak-proof, and endlessly reusable.
Chef’n Salad Dressing Mixer Bottle
If you love homemade dressings, this handy mixer makes it easier to emulsify and pour evenly. Ideal for consistent flavor and easy storage.
Global 7-Inch Hollow-Ground Santoku Knife
The ideal knife for slicing pears and cubing sweet potatoes with precision and ease. Razor-sharp and balanced for everyday prep work.
Roasted Sweet Potato and Kale Salad
Equipment
- 1 Baking Sheet – For roasting sweet potatoes
- 1 Large Salad Bowl – For tossing and serving the salad
- 1 Mason Jar or Mixing Bowl – To mix the dressing
- 1 Sharp Chef’s Knife – For chopping vegetables and fruit
- 1 Cutting Board – For safe and easy prep
- 1 Measuring Cup Set – To measure ingredients accurately
- 1 Whisk or Fork – To emulsify dressing if not using a jar
Ingredients
For the Salad:
- 5 –6 ounces kale washed and chopped
- 1 large sweet potato peeled and diced
- 1 ripe pear cored and thinly sliced or chopped
- ½ cup crumbled feta cheese
- ⅓ cup raw pumpkin seeds pepitas
- ¼ cup dried cranberries
- 1 tablespoon olive oil
- ½ teaspoon ground cinnamon
- ½ teaspoon sea salt
For the Honey Dijon Dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon balsamic vinegar
- 1 tablespoon pure maple syrup
- 1 tablespoon Dijon mustard
- 1 clove garlic finely minced or crushed
- Salt and freshly ground black pepper to taste
Instructions
- Roast the Sweet Potatoes: Preheat your oven to 350°F (175°C). While it heats, toss the diced sweet potatoes with olive oil, cinnamon, and sea salt until evenly coated. Spread them on a parchment-lined baking sheet in a single layer and roast for 35 minutes, flipping once halfway through, until tender and lightly caramelized.
- Whisk Together the Dressing: While the sweet potatoes are in the oven, prepare the dressing. In a small bowl or mason jar, combine the olive oil, lemon juice, balsamic vinegar, maple syrup, Dijon mustard, garlic, and a pinch of salt and pepper. Whisk well or shake until the mixture is fully blended and emulsified.
- Massage the Kale: Place the chopped kale into a large mixing bowl. Drizzle a few spoonfuls of the dressing over the kale and gently massage the leaves for 2–3 minutes using your hands. This softens the kale, reducing bitterness and making it more tender.
- Assemble the Salad: Once the sweet potatoes have cooled slightly, add them to the bowl of kale along with the sliced pears, crumbled feta, pumpkin seeds, and dried cranberries. Drizzle the remaining dressing over the top and toss gently to coat all the ingredients evenly.
- Serve and Enjoy: Serve immediately as a light main dish or hearty side. This salad can be enjoyed warm or chilled. Leftovers will keep well in an airtight container in the refrigerator for up to 3 days.
Notes
- Pear Variations: Use Bosc or Bartlett pears for best texture. Apples can be swapped in for a crisp alternative.
- Vegan Option: Simply omit the feta or substitute with a dairy-free cheese crumble.
- Make-Ahead Tip: The sweet potatoes and dressing can be prepared up to 2 days ahead and stored separately in the fridge.
- Protein Boost: Add grilled chicken, chickpeas, or quinoa to make this salad more substantial as a main dish.
- Storage Tip: Store undressed kale separately from the toppings if planning to keep leftovers fresh for longer.
Chef’s Secrets for Flavor Success
To get the most out of this salad, focus on texture and balance. Roasting the sweet potatoes properly is key—they should be soft on the inside and caramelized on the outside.
Cutting them into evenly sized cubes ensures they cook uniformly. Massage the kale with a portion of the dressing for a few minutes to soften its natural toughness and mellow its bitterness.
This small step significantly enhances the flavor and mouthfeel. For best results, use a ripe but firm pear to provide contrast with the roasted elements—too soft and it becomes mushy.
Lastly, always taste the dressing before adding it to the salad.
If your lemon juice is especially tart, a small extra drizzle of maple syrup can round it out perfectly.
Creative and Tasty Serving Suggestions
This kale salad is versatile enough to be served warm, at room temperature, or chilled.
It makes an excellent light lunch on its own or a vibrant side dish alongside grilled chicken, roasted turkey, or baked salmon.
For a heartier vegetarian option, consider adding cooked quinoa or lentils for an extra protein boost.
Hosting a fall brunch or dinner? This salad fits beautifully on seasonal menus, especially when paired with butternut squash soup or a crusty artisan bread.
It’s also ideal for potlucks, as it holds up better than most leafy green salads and doesn’t wilt quickly when dressed.
Smart Storage and Leftover Tips
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
The kale holds up remarkably well, and the flavors even deepen overnight.
However, the pears may soften, so if meal prepping, consider adding fresh pears just before serving.
To keep the salad at its freshest, store the dressing separately and mix it in only when ready to eat.
You can also roast the sweet potatoes ahead of time and refrigerate them—just bring them to room temperature or warm them slightly before adding to the salad for best texture and flavor.
Frequently Asked Questions Answered
1. Can I use spinach instead of kale?
Yes, spinach can be used for a more tender green.
However, it doesn’t need to be massaged and may wilt quickly if stored with dressing. For meal prep, kale is a better choice.
2. What’s the best type of pear for this recipe?
Bartlett and Bosc pears work beautifully because they are sweet yet firm enough to hold their shape.
Avoid overly ripe pears, which can become mushy in the salad.
3. Is this salad suitable for vegans?
Yes—with a simple adjustment. Omit the feta cheese or replace it with a dairy-free alternative.
The salad and dressing are otherwise entirely plant-based.
4. Can I make this salad ahead of time?
Absolutely. You can prep the components separately up to 2 days in advance.
Store the kale and toppings in one container and the dressing in another, then toss together when ready.
5. How can I make this more filling?
Add a protein such as grilled chicken, tofu, chickpeas, or cooked quinoa to turn this salad into a complete meal.
These additions pair well with the sweet and savory profile.
This recipe is inspired by somethingnutritiousblog and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.