Roasted Sweet Potato and Kale Salad

By Paula

Roasted Sweet Potato and Kale Salad is a nutrient-dense, flavorful dish that balances the natural sweetness of roasted sweet potatoes with the rich, savory taste of caramelized onions and tender kale. This salad is packed with fiber, vitamins, and antioxidants, making it an excellent side dish or light meal. Plus, it can be served warm or cold, making it perfect for meal prep or gatherings.

Essential Ingredients

To make this delicious and wholesome salad, you’ll need:

Sweet Potatoes or Jewel Yams: 2, cut into 1-inch cubes, providing natural sweetness and fiber.
Olive Oil: 3 tablespoons, used for roasting and sautéing.
Salt & Black Pepper: To taste, enhancing the overall flavor.
Onion: 1, sliced, caramelized for depth of flavor.
Garlic: 3 cloves, minced, adding a fragrant, savory touch.
Kale: 1 bunch, torn into bite-sized pieces, adding hearty greens.
Red Wine Vinegar: 2 tablespoons, bringing brightness and balance.
Fresh Thyme: 1 teaspoon, adding an earthy, aromatic finish.

Preparation Steps

1. Roast the Sweet Potatoes:

Preheat the oven to 400°F (200°C).
Toss the cubed sweet potatoes with 2 tablespoons of olive oil, salt, and pepper.
Arrange evenly on a baking sheet and bake for 20-25 minutes, until tender.
Let the roasted sweet potatoes cool to room temperature in the refrigerator.

2. Caramelize the Onions & Cook the Kale:

In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Add sliced onions and minced garlic, cooking for about 15 minutes until the onions caramelize to a golden brown.
Stir in the torn kale and cook until wilted and tender.
Transfer the mixture to a bowl and cool to room temperature in the refrigerator.

3. Assemble the Salad:

Once cooled, combine the roasted sweet potatoes, kale mixture, red wine vinegar, and fresh thyme in a large bowl.
Gently toss everything together and season with additional salt and pepper to taste.

Health Benefits

This salad is packed with health-boosting ingredients:

High in fiber: Sweet potatoes and kale support digestion and gut health.
Rich in antioxidants: Sweet potatoes, kale, and onions help reduce inflammation.
Boosts immune function: Kale provides high levels of vitamin C, while garlic supports immune health.
Heart-healthy fats: Olive oil adds beneficial monounsaturated fats that support cardiovascular health.

Serving Suggestions

As a side dish: Pair with grilled chicken, salmon, or tofu for a balanced meal.
As a main dish: Serve over quinoa or farro for a more substantial meal.
With toppings: Add nuts (walnuts, pecans) or seeds (pumpkin, sunflower) for extra crunch.
With cheese: Sprinkle with crumbled feta or goat cheese for a creamy contrast.

Creative Variations

Citrus Twist: Swap red wine vinegar for fresh lemon or orange juice for a zesty kick.
Spicy Kick: Add red pepper flakes or cayenne pepper for a bit of heat.
Nutty Addition: Toss in toasted almonds or pine nuts for an extra layer of flavor.
Vegan Protein Boost: Add chickpeas, black beans, or cooked lentils for more protein.

Storage Tips

Refrigeration: Store in an airtight container for up to 4 days.
Freezing: Not recommended, as the texture of the kale and sweet potatoes may become mushy.
Reheating: Enjoy cold or warm up in a skillet over medium heat for a few minutes.

Pro Tips

Don’t overcook the kale to maintain its vibrant color and texture.
Use fresh herbs for the best flavor—thyme, rosemary, or parsley work well.
Let the salad sit for at least 10 minutes before serving to allow flavors to meld.
Roast the sweet potatoes evenly by spreading them out on the baking sheet.

Frequently Asked Questions

Can I use spinach instead of kale? Yes! Spinach wilts faster, so add it at the very end of cooking.

How can I make this salad ahead of time? Prepare all ingredients separately and mix them just before serving.

What can I substitute for red wine vinegar? Apple cider vinegar, balsamic vinegar, or lemon juice all work well.

Enjoy your Roasted Sweet Potato and Kale Salad, a vibrant, nutritious, and satisfying dish for any occasion!