Kale Sweet Potato Salad with Cranberries
Highlighted under: Clean Eating Recipes
Kale Sweet Potato Salad with Cranberries is a vibrant and nutritious dish that combines the earthy flavors of roasted sweet potatoes with the freshness of kale and the sweetness of cranberries.
This Kale Sweet Potato Salad is not only a feast for the eyes but also for the palate. Bursting with flavors and textures, it's perfect for a light lunch or as a side dish for dinner.
Why You'll Love This Salad
- Nutritious blend of superfoods
- Sweet and savory flavor combination
- Easy to prepare and perfect for meal prep
Health Benefits of Kale and Sweet Potatoes
Kale is often dubbed a superfood for good reason. Packed with vitamins A, C, and K, it offers powerful antioxidants that help combat inflammation and support immune function. Its high fiber content also promotes digestive health, making it an excellent addition to any meal. When combined with sweet potatoes, which are rich in beta-carotene and complex carbohydrates, this salad becomes a nutritional powerhouse.
Sweet potatoes not only provide a naturally sweet flavor but also come loaded with essential nutrients. They are an excellent source of vitamins and minerals, including potassium and manganese, which contribute to overall health. The combination of kale and sweet potatoes in this salad ensures that you’re not just eating a delicious dish, but also nourishing your body with vital nutrients.
Perfect for Any Occasion
This Kale Sweet Potato Salad with Cranberries is incredibly versatile, making it suitable for various occasions. Whether you’re hosting a festive holiday meal, preparing a packed lunch for work, or simply looking to add more greens to your dinner table, this salad fits the bill. It's colorful, appealing, and packed with flavors that everyone will enjoy.
Moreover, the salad is easily customizable. You can add your favorite proteins, such as grilled chicken or chickpeas, to make it more filling. Feel free to switch up the nuts or cheese based on your preferences. This adaptability ensures that you can enjoy this dish repeatedly without it getting monotonous.
Ingredients
For the Salad
- 4 cups kale, chopped
- 2 medium sweet potatoes, diced
- 1/2 cup dried cranberries
- 1/4 cup walnuts, chopped
- 1/4 cup feta cheese, crumbled
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- Salt and pepper to taste
Instructions
Prepare the Sweet Potatoes
Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes or until tender.
Make the Dressing
In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, salt, and pepper. Adjust seasoning to taste.
Assemble the Salad
In a large bowl, combine chopped kale, roasted sweet potatoes, dried cranberries, walnuts, and feta cheese. Drizzle the dressing over the salad and toss to combine.
Storage Tips
To keep your Kale Sweet Potato Salad fresh, store the components separately. The dressing can be kept in an airtight container in the refrigerator for up to a week, while the assembled salad should be consumed within 2-3 days for optimal freshness. If you plan to meal prep, consider keeping the walnuts and feta cheese on the side until ready to serve to maintain their crunch.
If you're making this salad in advance, mix the kale and sweet potatoes first, and then add the cranberries, walnuts, and feta just before serving. This will ensure that the textures are preserved, and the salad remains vibrant and appealing.
Serving Suggestions
This salad pairs wonderfully with a variety of main dishes. Serve it alongside grilled chicken or fish for a well-rounded meal. It also makes a fantastic side dish for barbecues or potlucks, offering a refreshing contrast to heavier fare. The flavors are especially delightful when paired with tangy dressings or rich sauces.
For a heartier option, consider adding quinoa or farro to the salad. These grains not only boost the protein content but also contribute a satisfying chewiness that complements the soft sweet potatoes. This makes the salad a complete meal option that is both filling and nutritious.
Questions About Recipes
→ Can I make this salad ahead of time?
Yes, you can prepare the salad ingredients and dressing separately and combine them just before serving.
→ Is this salad vegan?
You can make it vegan by omitting the feta cheese or using a plant-based alternative.
→ Can I substitute other greens for kale?
Absolutely! Spinach or arugula would work well in this recipe.
→ What other toppings can I add?
Feel free to add avocado, cherry tomatoes, or grilled chicken for extra protein.
Kale Sweet Potato Salad with Cranberries
Kale Sweet Potato Salad with Cranberries is a vibrant and nutritious dish that combines the earthy flavors of roasted sweet potatoes with the freshness of kale and the sweetness of cranberries.
Created by: Emily
Recipe Type: Clean Eating Recipes
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
For the Salad
- 4 cups kale, chopped
- 2 medium sweet potatoes, diced
- 1/2 cup dried cranberries
- 1/4 cup walnuts, chopped
- 1/4 cup feta cheese, crumbled
For the Dressing
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- Salt and pepper to taste
How-To Steps
Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes or until tender.
In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, salt, and pepper. Adjust seasoning to taste.
In a large bowl, combine chopped kale, roasted sweet potatoes, dried cranberries, walnuts, and feta cheese. Drizzle the dressing over the salad and toss to combine.
Nutritional Breakdown (Per Serving)
- Calories: 320 kcal
- Total Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 10mg
- Sodium: 150mg
- Total Carbohydrates: 42g
- Dietary Fiber: 6g
- Sugars: 10g
- Protein: 7g