Hey, veggie lovers! Craving something healthy and delicious? Look no further than this sweet potato kale salad! This dish is packed with nutrient-rich ingredients like sweet potatoes, kale, and crispy chickpeas, making it the perfect choice for those looking to fuel their bodies with wholesome goodness. Topped with plump, juicy prunes, tangy pomegranate, and creamy feta cheese, this salad is bursting with flavor and texture. But the real star of the show is the homemade pomegranate vinaigrette dressing, which adds a tangy and creamy finish to the kale salad. Whether you’re looking for a hearty lunch, the perfect side dish or a light dinner, this salad is sure to satisfy. So come on in and try it today! You’ll be glad you did.
This kale salad is a delicious and healthy salad recipe that is sure to become a new favourite. The sweet potatoes are oven roasted to perfection, giving them a crispy exterior and a soft, fluffy inside. There are chickpeas added for a boost of protein, making this salad a complete meal. You will love that this easy kale salad is bursting with flavour and texture.
Kale Sweet Potato Salad Ingredients
You just need a few simple ingredients for this easy kale salad. Sweet potatoes are roasted to perfection with spices. Red onion, prunes, pomegranate, feta cheese, fresh mint and roasted chickpeas are other toppings added to the kale. Pomegranate juice, apple cider vinegar, fresh lemon juice, dijon mustard, garlic plus mayonnaise and sour cream are used for the creamy dressing.
Why You Will Love this Kale Salad Recipe
People love salads they are a refreshing and light option that can be enjoyed year-round, making them a go-to choice for many people. This is why I really enjoy this sweet potato kale salad recipe.
- Meal Prep – You can roast the sweet potatoes and chickpeas a day ahead and prep the other ingredients. When ready to eat, just assemble!
- Nutritious Ingredients – It is full of nutritious ingredients, healthy greens, veggies and superfoods.
- Leftovers – Typically a kale salad doesn’t go soggy after adding the salad dressing. Leftover salad makes a great lunch the next day. Just refrigerate in an airtight container.
- Make it a Meal – The chickpeas add protein, but if you want more for a meal, you can try adding some protein such as chicken, bacon, salmon, tofu or prawns. Even rotisserie chicken would be great.
Kale the Superfood
Kale is for sure one of those superfoods that everyone is heard of and have their own take on. You can make them into chips, throw them in your fruit smoothies, and even add them to your burgers! I personally love kale soooo much. It does have a bitter taste that takes a while for some to get used to. For others, it’s just another yummy plant! It is one of the most nutrient-dense plants known to man and is absolutely loaded with antioxidants. What’s not to love about kale especially in this sweet potato kale salad?!
The Type of Kale to use in Salad
Fresh kale is found everywhere these days and it is super easy to grow at home. Most grocery stores will always carry both Tuscan kale and curly kale in the produce section. But what is the best type for this kale salad recipe? I recommend using Tuscan kale as it has a milder, sweeter flavour. It has a deeper colour and is slightly thinner and more tender than curly kale, too. This makes it better suited for a salad using raw, uncooked kale. Tuscan kale is also known as lacinato kale or dinosaur kale. Grab some kale and get making a delicious salad!
How to Cut Kale for Salads
I recommend using the chiffonade method to trim kale for salads. I find it works well and can be adjusted for the size of kale pieces you want in your salad.
- Strip the kale leaves – Hold the stem with one hand and pull the leaves right off. You may want to use a kale stripper for this like this one.
- Wash and dry – Start by washing the kale in cold water to rinse the kale of residual dirt. Use a colander or hold the kale in your hands under cool, running water. You can also soak it in a large bowl. Dry your kale leaves in a salad spinner or blot dry with paper towel.
- Chop – Bunch or stack kale leaves together, roll like a cigar and place it on a cutting board. Then, chop the tight cylinder into strips.
- Massage (Optional) – You may want to massage the kale before adding it to your salad. Some find that massaging kale can help to make the kale less bitter, less tough and easier to digest.
Prunes in a Salad
Prunes are great to add to a salad because they add a natural sweetness and a chewy texture to the dish. They also provide many health benefits, such as being high in fiber and antioxidants. California prunes are perfect substitutes for dates, raisins, dried cranberries and other dried fruit in your favourite salad recipes.
This roasted sweet potato kale salad is naturally gluten free and vegetarian. It is easy to customize with other vegetables you might have on hand. You can serve while the potatoes are warm or at room temperature, either is delicious. Add in some protein such as chicken, bacon, salmon, tofu or prawns to make it more of a main course. You could use goat cheese or other shredded cheese instead of feta.
Feel free to use roasted butternut squash in place of the sweet potato. You could also use chopped dates, dried cranberries, raisins, or dried cherries instead of the prunes. Instead of the roasted chickpeas, you could add crunch with pistachios, pine nuts or other roasted nuts, roasted pepitas (pumpkin seeds), or even wasabi peas. Tahini could be used in place of the mayonnaise in the dressing or you may want to try adding some maple syrup to your dressing.
Tips for Making Salads with Kale
- Massage the kale: Kale can be tough and bitter if not properly prepared. To soften and tenderize the leaves, massage them with a little bit of oil, lemon juice, and salt before adding other ingredients to the salad.
- Use a variety of greens: To add more flavour, texture, and nutrition to your salad, mix kale with other greens such as spinach, arugula, or mixed greens.
- Add a balance of flavours and textures: To make the salad more interesting, add a variety of ingredients such as nuts, seeds, dried fruit, cheese, or avocado.
- Use a flavourful dressing: A good dressing can make or break a salad. Try making a homemade dressing with olive oil, lemon juice, and spices or use a store-bought dressing that complements the flavours and ingredients in the salad.
- Experiment with different preparation methods: Kale can be eaten raw or cooked. Try sautéing, roasting, or grilling it for a different taste and texture.
- Make it ahead of time: Kale salads are great for meal prep and can be made ahead of time. The longer the kale sits in the dressing, the more flavourful it will become.
If you want to learn more about clean eating and wanting something that is not just nutritious, but also filling – I have got the perfect recipe for you! I know when you see “salad” in the title you are already thinking “Yeah right, can a salad fill ANYONE up?!” This one sure can and I’ll prove it to you!
Sweet Potato Kale Salad Recipe
Sweet Potato Kale Salad
- 4 sweet potatoes
- 1 red onion sliced thin
- 1 Teaspoon sea salt
- ½ Teaspoon black pepper coarse
- 1 Teaspoon cinnamon
- 1 Tablespoon extra virgin olive oil
- 4 Cups kale chopped
- 12 prunes whole or chopped
- 1 Cup feta cheese crumbled
- ½ Cup pomegranate
- 3 Sprigs mint fresh, chopped
- ¼ Cup chickpeas roasted
- ¼ Cup pomegranate juice
- ¼ Cup apple cider vinegar
- 1 Tablespoon lemon juice
- ½ Cup Dijon mustard
- ½ Cup sour cream
- ¼ Cup mayonnaise
- 2 Teaspoon garlic minced
- Preheat the oven to 400 degrees F.
- Peel potatoes and cut into ½” cubes. Add to a large mixing bowl and toss with olive oil, cinnamon, salt, and pepper. Lay out onto a sheet pan and place onto the center rack of the oven for 30 minutes.
- Meanwhile, prepare the dressing. Combine dressing ingredients in a mason jar with a lid and shake until well combined.
- Prepare salad. Combine chopped kale, sliced red onion, chopped mint, pomegranate, sweet potatoes, prunes, and feta cheese in a large salad bowl and toss. Drizzle with dressing.
- Top with roasted chickpeas.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
This kale salad recipe is absolutely delicious and I know you will make it often. It features roasted sweet potatoes which makes it a go to sweet potato recipe year round. The prunes and the roasted sweet potatoes give the salad a lot of texture and flavour depth. This hearty salad is a great option for a healthy and satisfying meal.
Other Recipes to Try
Bella Bucchiotti of xoxoBella is a storyteller, food lover, dog mom and adventure seeker living on the Pacific coast. She shares her passion for recipes, dogs, sustainability, adventures, travel and philanthropy, in hopes of encouraging followers to run the extra mile, try new recipes, visit unfamiliar places and stand for a cause. Bella lives with Type 1 Diabetes and Celiac Disease.
Bella Bucchiotti is a freelance food, travel, and lifestyle writer for MSN and the Associated Press Wire.