When you're looking for a healthy and flavorful meal, Roasted Sweet Potatoes and Sautéed Kale Salad is a great choice.
This dish combines the sweetness of roasted sweet potatoes and the earthy taste of kale for a delicious salad that's easy to make.

As you prepare this dish, you'll enjoy the aromas of sweet potatoes roasting and garlic sautéing in olive oil.
The salad is finished with a maple Dijon dressing, adding a tangy richness that ties everything together. Plus, with its rich vitamins and minerals, it’s ideal for anyone wanting a nutritious meal.
Not only is this salad packed with flavor, but its vibrant colors make it just as appealing to the eyes.
Whether you're serving it as a main dish or a side, it pairs well with a variety of proteins like chicken or tofu, making it versatile for different dietary needs.
Enjoy this satisfying and healthy dish any time of the year!
Table of Contents
Selecting Quality Ingredients

Finding the right ingredients can make or break your roasted sweet potatoes and sautéed kale salad. You'll want to ensure that each component is fresh, flavorful, and enhances the overall taste of the dish.
Choosing the Best Sweet Potatoes
Sweet potatoes are the star of this dish. Look for medium-sized ones that are firm and smooth without any bruises or sprouting.
They should feel heavy for their size, indicating moisture and freshness. Avoid sweet potatoes with wrinkled skin as this can mean they're dehydrated or old.
Opt for orange-fleshed varieties for a sweet flavor that balances well with other ingredients.
Picking Fresh Kale
Kale provides the dish with its vibrant color and nutrition. When selecting kale, search for bright green leaves that are crisp and free of yellow or brown spots.
Tuscan or baby kale are great choices as they're tender and less bitter. Always wash the leaves thoroughly to remove dirt or residue, and remove the tough stems to ensure a tender sauté.
Additional Salad Ingredients
Adding extras like pecans or walnuts can give your salad a pleasant crunch. Ensure these are unsalted to avoid overpowering the flavors.
For the dressing, quality maple syrup and fresh Dijon mustard create a balanced sweet and tangy taste.
Consider adding dried cranberries or avocado for more texture and flavor. Feta or goat cheese can offer a creamy element if desired, while quinoa or mixed greens could add extra heartiness.
Feel free to adjust the ingredients to your liking, ensuring each one is fresh and ready to enhance your salad.
Preparation Techniques
Making a Roasted Sweet Potatoes and Sautéed Kale Salad involves roasting the sweet potatoes until they are tender and caramelized, then sautéing the kale with garlic to enhance its flavor. Combine them with a maple Dijon dressing to create a warm, hearty salad.
Roasting Sweet Potatoes
Start by preheating your oven to 400°F (200°C).
Cut the sweet potatoes into 1-inch cubes to ensure they cook evenly. Toss them in a bowl with 2 tablespoons of olive oil, adding salt and pepper for seasoning.
Spread the cubed sweet potatoes on a baking sheet in a single layer to get an even roast.
Roast them for about 25-30 minutes.
It’s important to stir halfway through cooking so they caramelize evenly.
You'll know they are ready when they are tender and have a golden-brown color. This roasting process brings out the natural sweetness and adds a deliciously crispy edge to the potatoes.
Sautéing Kale
While the sweet potatoes are roasting, you can sauté the kale.
First, remove the stems from the kale and chop the leaves.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add minced garlic and cook until it's fragrant—about one minute.
Add the kale to the skillet and stir it around.
Cook the kale for 5-7 minutes until it becomes tender and wilts. Add salt and pepper to taste.
This step softens the kale, making it less bitter and more enjoyable to eat. Sautéing also brings out a deeper, earthy flavor that melds well with the sweet potatoes.
Assembling the Salad
In a large salad bowl, combine the roasted sweet potatoes and the sautéed kale.
Drizzle the maple Dijon dressing over the top.
The dressing should include olive oil, maple syrup, Dijon mustard, and apple cider vinegar, seasoned with salt and pepper.
Toss everything together to mix the dressing evenly throughout the salad.
If you like a bit of crunch, you can sprinkle chopped pecans or walnuts on top.
Serve the salad warm as a main dish or a hearty side. This salad is perfect for any season, offering unique flavors and textures that complement many meals.
Homemade Dressings

Creating salads at home allows you to experiment with different flavors in your dressings. Using fresh ingredients like olive oil, honey, and lemon juice will add a burst of flavor to any salad.
Each type of dressing can bring out different tastes, making your salad more enjoyable.
Classic Vinaigrette
A classic vinaigrette is both simple and flavorful. You only need a few ingredients to make this dressing.
Combine olive oil, red wine vinegar, and some fresh lemon juice in a small bowl.
Add a pinch of salt and ground black pepper for seasoning. Whisk until the mixture is smooth and begins to emulsify.
This vinaigrette goes well with almost any salad and enhances the natural flavors of fresh greens and roasted vegetables.
It's also a great base to which you can add herbs or a bit of mustard for an extra kick.
Creamy Tahini Dressing
Rich and creamy, tahini dressing is perfect if you love nutty flavors.
To make it, whisk together tahini, lemon juice, and a little water until smooth.
Add olive oil and season with salt and pepper. For a touch of sweetness, consider adding a drizzle of maple syrup.
This dressing works well with robust greens like kale and pairs nicely with roasted sweet potatoes.
It's creamy without any dairy, making it suitable for vegan and dairy-free diets. Feel free to add herbs like parsley or cilantro for additional flavor.
Sweet Honey Dijon
The sweet honey Dijon dressing is easy to love with its mix of spicy and sweet notes.
Start with olive oil and blend in Dijon mustard, honey, and apple cider vinegar.
Adjust the salt and pepper to taste. Whisk thoroughly until smooth and well combined.
This dressing adds a unique depth, offering a zesty contrast to sweet roasted vegetables.
It's versatile, complementing not only kale but also spinach and arugula.
If you want a stronger flavor, increase the mustard; for more sweetness, a bit more honey will do the trick. It’s perfect for both everyday salads and festive gatherings.
RECIPE: Roasted Sweet Potatoes and Sautéed Kale Salad
Ingredients
For the Salad:
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 3 tablespoons olive oil (divided)
- Salt and pepper to taste
- 1 bunch kale, stems removed and leaves chopped
- 2 cloves garlic, minced
- ¼ cup chopped pecans or walnuts (optional, for added crunch)
For the Maple Dijon Dressing:
- 3 tablespoons olive oil
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Instructions
Preheat the Oven: Prepare your oven by setting it to 400°F (200°C).
Roast the Sweet Potatoes:
- Toss the sweet potato cubes with 2 tablespoons of olive oil, salt, and pepper in a large bowl.
- On a baking sheet, spread them in a single layer.
- Roast for 25-30 minutes, stirring halfway, until they are tender and caramelized.
Sauté the Kale:
- As the sweet potatoes roast, heat 1 tablespoon of olive oil in a large skillet on medium heat.
- Add minced garlic, sauté for about 1 minute until it smells good.
- Add chopped kale. Sauté for 5-7 minutes until it’s wilted and tender. Season with salt and pepper.
Prepare the Maple Dijon Dressing: In a small bowl or jar, whisk together olive oil, maple syrup, Dijon mustard, apple cider vinegar, salt, and pepper until well combined.
Assemble the Salad:
- Mix the roasted sweet potatoes and sautéed kale in a large salad bowl.
- Pour the maple Dijon dressing over the salad. Toss it well to coat.
- Sprinkle with pecans or walnuts if you like extra crunch.
Serve: Enjoy the salad warm as a main dish or side dish.
Cooking Tips
Roasting Sweet Potatoes: Ensure the sweet potatoes are cut into uniform cubes for even roasting.
Sautéing Kale: Massage the kale leaves briefly before sautéing to make them more tender.
Dressing: Adjust the sweetness and acidity of the dressing to your liking by adding more or less maple syrup and apple cider vinegar.
Nutritional Benefits

Sweet Potatoes
Sweet potatoes are rich in vitamin A, which supports eye health and the immune system. They also have vitamin C, which aids in skin health. These root vegetables provide dietary fiber that promotes digestion while offering a naturally sweet flavor loved by many.
Kale
Kale is a powerhouse of nutrition. It's packed with calcium, which is important for strong bones, and iron, vital for carrying oxygen in your blood. Kale is also high in antioxidants and fiber, helping with digestion and overall wellness.
Vegan and Gluten-Free
This salad is both vegan and gluten-free, making it suitable for those with dietary restrictions. The natural ingredients ensure you enjoy a hearty meal without compromising on health.
Maple Dijon Dressing
The maple syrup in the dressing adds a subtle, natural sweetness and is a source of antioxidants. Meanwhile, Dijon mustard and apple cider vinegar contribute to a savory and tangy taste, making the salad delightful and flavorful.
Nutrition Facts (per serving, approximate)
Nutrient | Amount |
---|---|
Calories | 350 |
Protein | 5g |
Carbs | 50g |
Fat | 15g |
Fiber | 7g |
Vitamin A | 350% of Daily Value |
Vitamin C | 40% of Daily Value |
This salad recipe offers a balanced combination of vitamins and minerals, making it a nutritious option for a satisfying meal or side dish. Enjoy the blend of sweet and savory flavors while getting essential nutrients.
Modifying the Recipe to Meet Dietary Requirements and Restrictions

Roasted Sweet Potatoes and Sautéed Kale Salad is a versatile dish. You can easily adjust it to suit various dietary needs. Here are some ideas to make it work for different diets.
Vegan
This recipe is already vegan! Just ensure all ingredients, like the Dijon mustard, are free from animal products.
Gluten-Free
The recipe is naturally gluten-free. Double-check sauce ingredients like Dijon mustard to confirm they are free from gluten.
Nut-Free
To make the salad nut-free, simply omit the pecans or walnuts. You can replace them with seeds like sunflower or pumpkin seeds for a similar crunch.
Low-Oil Option
If you prefer less oil, reduce it in the roasting and sautéing steps. You can even skip the oil in the dressing and use lemon juice instead.
Table: Ingredient Modifications
Dietary Need | Modification |
---|---|
Vegan | Ensure all ingredients are animal-product free |
Gluten-Free | Double-check condiment ingredients for gluten |
Nut-Free | Remove nuts or replace with seeds |
Low-Oil | Reduce or replace oil with lemon juice |
Additional Tips
Adding more vegetables like bell peppers or carrots can boost nutrition.
Experiment with different dressings, like balsamic vinaigrette, to change flavors.
Serving Suggestions

This salad is versatile and can fit many occasions. It pairs well with a variety of garnishes and side dishes. Choose toppings like crumbled feta or roasted chickpeas to enhance textures, and consider pairing it with roasted meats or hearty soups for a complete meal.
Salad Garnishes and Toppings
Adding garnishes can elevate your salad experience. Crumbled feta cheese provides a creamy texture and adds a bit of saltiness. For some crunch, try sprinkling chopped toasted pecans or pistachios. They add a nutty flavor that pairs well with sweet potatoes.
For more protein, roasted chickpeas are a great choice. They are crunchy and flavorful. Meanwhile, a drizzle of maple syrup can add a touch of sweetness. Consider a ripe avocado as well to add creaminess and healthy fats.
Dish and Drink Pairings
Pair the salad with various dishes for a balanced meal. Try serving it alongside roasted chicken or baked salmon. This can make it a hearty main dish for gatherings like Thanksgiving. Warm butternut squash soup is a comforting choice for a chilly day.
A fresh slice of crusty whole-grain bread or a warm baguette complements the salad nicely, providing an extra crunch. For drinks, a light white wine or sparkling water can cleanse the palate and enhance the meal.
Frequently Asked Questions
This roasted sweet potato and kale salad blends flavors and textures beautifully. With a maple Dijon dressing, it becomes an easy yet tasty meal. Let's address some common questions about this dish.
What type of sweet potatoes should I use?
Choose orange-fleshed sweet potatoes, often labeled as "yams" in stores. They are sweet and creamy, perfect for roasting.
How do I prepare the sweet potatoes for roasting?
Peel the sweet potatoes and cut them into 1-inch cubes. Then, toss them with olive oil, salt, and pepper before roasting.
How can I ensure my roasted sweet potatoes are crispy for the salad?
To ensure crispiness, roast them at 400°F (200°C) in a single layer. Stir them halfway through to promote even caramelization and crispiness.
What type of kale is best for a sweet potato kale salad?
Curly kale works well, offering a chewy texture and a slight bitterness that pairs nicely with the sweet potatoes.
How do I make the kale less bitter?
To reduce bitterness, rinse it thoroughly and remove the tough stems. Then, massage the kale with a bit of olive oil before cooking.
What is the optimal way to massage kale for a salad?
Tear the leaves into bite-sized pieces and rub them with a small amount of olive oil for 2-3 minutes until softer.
What are some protein options to add to a roasted sweet potato and kale salad?
Grilled chicken, tofu, chickpeas, or roasted nuts like pecans provide a protein boost.
What are the best dressings to pair with a kale and roasted sweet potato salad?
A maple Dijon dressing works wonderfully. Other options include lemon-tahini or balsamic vinaigrette for a different twist.
Can I make a roasted sweet potato and kale salad ahead of time?
Yes, roast the sweet potatoes and sauté the kale, then store separately. Add the dressing just before serving.
What dishes and drinks pair well with this salad?
Pair with roasted chicken or tofu as a main. Enjoy with a warm soup, like butternut squash, and a slice of crusty bread. A light white wine or fresh apple cider complements it nicely.
Leave a Reply