Roasted Sweet Potato Kale Salad
A vibrant and nutrient-packed kale salad featuring roasted sweet potatoes, juicy pears, feta, and pumpkin seeds, all dressed in a tangy-sweet honey Dijon vinaigrette. This recipe delivers on texture, flavor, and nutrition—perfect for a hearty lunch, dinner, or healthy meal prep.
Equipment
- 1 Large Baking Sheet – for roasting sweet potatoes
- 1 Large Salad Bowl – to mix and serve the salad
- 1 Chef’s Knife – to chop vegetables and fruits
- 1 Cutting Board – prep surface for sweet potatoes and pears
- 1 Whisk or Mason Jar – to blend the dressing
- 1 Salad Spinner (optional) – for drying kale effectively
Ingredients
For the Salad:
- 5 to 6 ounces kale chopped and stems removed
- 1 large sweet potato peeled and diced into small cubes
- 1 ripe pear thinly sliced or chopped
- ½ cup feta cheese crumbled
- ⅓ cup raw or roasted 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 garlic clove 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). Line a baking sheet with parchment paper. In a mixing bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, cinnamon, and salt until evenly coated. Spread them out in a single layer on the baking sheet and roast for 30 to 35 minutes, flipping halfway through, until tender and slightly caramelized.
- Make the Dressing: While the sweet potatoes are roasting, combine olive oil, lemon juice, balsamic vinegar, maple syrup, Dijon mustard, and garlic in a small bowl or jar. Whisk thoroughly or shake in a sealed jar until well-emulsified. Season to taste with salt and pepper.
- Massage the Kale: Place the chopped kale into a large salad bowl. Pour about two-thirds of the dressing over the kale. Using your clean hands, gently massage the kale for about 1 to 2 minutes until it softens and turns a darker green. Let it sit and marinate while the sweet potatoes finish cooking.
- Assemble the Salad: Once the sweet potatoes are roasted and slightly cooled, add them to the bowl with the kale. Top with sliced pear, crumbled feta, pumpkin seeds, and dried cranberries.
- Toss and Serve: Drizzle the remaining dressing over the salad and toss everything together until all ingredients are well combined. Serve immediately or refrigerate for later.
Notes
- Kale Tip: Massaging kale with dressing not only enhances flavor but also makes the leaves more tender and digestible. Don't skip this step!
- Make-Ahead Friendly: The salad holds up well in the fridge for up to 3 days. It's great for meal prep—just store the dressing separately if you prefer fresher greens.
- Add Protein: Turn it into a more filling meal by topping with grilled chicken, chickpeas, or quinoa.
- Flavor Boost: For a deeper flavor, try roasting the sweet potato with a sprinkle of smoked paprika or cumin.
- Pear Substitutes: If pears aren't in season, apples work beautifully in this recipe.
