Immerse yourself in the healthy and enriching flavors of this kale salad bowl recipe. It's a delightful blend of nutrient-packed ingredients - including kale, farro, sweet potatoes, and chickpeas, topped with a tantalizing tahini dressing. It's a perfect choice for those seeking a satisfying, wholesome meal that doesn't skimp on taste.
Photos of Kale Salad Bowls Recipe
This recipe involves a few ingredients that you might need to pick up during your next grocery run. Farro is a type of whole grain that is packed with fiber, protein, and essential nutrients, you can find it in the rice or grains aisle. Lacinato, also known as dinosaur kale, is a variety of kale that has a slightly sweeter and milder flavor than regular kale. Pepitas are pumpkin seeds, they are usually located in the nuts and seeds aisle.
Essential Ingredients for the Kale Salad Bowl
Lacinato: This is a type of kale, also known as dinosaur kale. It's known for its dark blue-green leaves with a slightly bumpy texture.
Farro: This is a nutritious whole grain that has a nutty flavor and chewy texture.
Avocado: This fruit adds creaminess to the salad. It's also a great source of healthy fats.
Red onion: This adds a sharp and slightly sweet flavor to the salad.
Dried cranberries: These add a sweet and tangy flavor, complementing the other ingredients.
Pepitas: These are pumpkin seeds. They add a nice crunch and are packed with nutrients.
Sweet potatoes: These add a sweet, creamy texture and are packed with vitamins.
Chickpeas: These add a substantial amount of protein to this vegetarian dish.
Olive oil: It's used to roast the sweet potatoes and chickpeas, adding a subtle flavor.
Garlic powder: Adds a nice kick of flavor.
Ground cumin: This spice adds a warm and earthy flavor.
Smoked paprika: Gives a smoky flavor to the roasted sweet potatoes and chickpeas.
Cayenne: A hot chili pepper used to add spice.
One reader, Anabelle Guy says:
This kale salad bowl recipe is a game-changer! The combination of roasted sweet potatoes, chickpeas, and tahini dressing is simply divine. The flavors and textures are so satisfying, and it's incredibly healthy too. I love how versatile and filling this salad is. It's now a regular in my meal rotation!
Techniques for Crafting the Perfect Kale Salad Bowl
How to roast sweet potatoes and chickpeas: Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil and spray with cooking spray. In a large bowl, combine the sweet potatoes and chickpeas with oil, garlic powder, cumin, smoked paprika, and cayenne. Spread the mixture onto the prepared baking sheet and season with salt and pepper. Bake for 30 minutes until the sweet potatoes are soft.
How to assemble the salad bowl: Add the kale and cooked farro to a serving bowl or portion them evenly between food storage containers. Top with the roasted sweet potato, chickpeas, avocado, red onion, dried cranberries, and pepitas. Drizzle the tahini dressing evenly over the salad. Serve and enjoy!
How To Make Kale Salad Bowls
Enjoy a flavorful serving of these refreshing salad bowls for lunch today! It’s loaded with kale, sweet potatoes, and chickpeas in a creamy tahini dressing.
Serves:
Ingredients
For Salad Bowl:
- 8cupsLacinato,or curly kale, roughly-chopped, tough stems removed
- 2cupsfarro,or quinoa, cooked, optional
- 1avocado,peeled, pitted, sliced
- ½small red onion,peeled, thinly sliced or diced
- ⅓cupdried cranberries
- ⅓cuppepitas
- 1cuptahini dressing
For Roasted Sweet Potatoes and Chickpeas:
- 2medium sweet potatoes
- 15ozchickpeas,drained and rinsed
- 2tbspolive oil
- ½tspgarlic powder
- ½tspground cumin
- ½tspsmoked paprika
- cayenne,a pinch
- Kosher salt and black pepper
Instructions
Roasted Sweet Potatoes and Chickpeas:
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Preheat the oven to 425 degrees F.
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Line a baking sheet with aluminum foil and spray with cooking spray.
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In a large bowl, add the sweet potatoes and chickpeas, then drizzle them with oil.
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Sprinkle evenly with the garlic powder, cumin, smoked paprika and cayenne, then toss until evenly combined.
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Pour the sweet potato mixture out onto the prepared baking sheet in an even layer.
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Season evenly with a few pinches of salt and pepper.
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Bake for 30 minutes, or until the sweet potatoes are cooked through and soft.
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Transfer the pan to a cooling rack. Set aside.
Salad Bowl:
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Add the kale to a serving bowl, or portion it evenly between food storage containers. Add in the cooked farro.
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Top evenly with the roasted sweet potato, chickpeas, avocado, red onion, dried cranberries, and pepitas.
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Drizzle the tahini dressing evenly over the salad.
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Serve, and enjoy!
Recipe Notes
- Check out our Tahini Dressing Recipe to go with these delicious kale salad bowls!
- Store the salad in sealed containers for up to 4 days.
Nutrition
- Calories: 1346.07kcal
- Fat: 60.05g
- Saturated Fat: 8.41g
- Trans Fat: 0.00g
- Monounsaturated Fat: 25.50g
- Polyunsaturated Fat: 21.83g
- Carbohydrates: 169.98g
- Fiber: 35.01g
- Sugar: 27.77g
- Protein: 49.98g
- Sodium: 944.49mg
- Calcium: 382.71mg
- Potassium: 1938.58mg
- Iron: 15.77mg
- Vitamin A: 476.93µg
- Vitamin C: 11.71mg
Pro Tip for Elevating Your Kale Salad Bowl
When roasting the sweet potatoes and chickpeas, it's important to spread them out evenly on the baking sheet. This ensures that they cook uniformly and prevents them from steaming instead of roasting. Also, tossing them in the spices and oil before baking helps to infuse the flavors more deeply. For an extra flavor boost, consider roasting the garlic powder, cumin, smoked paprika, and cayenne spices in a dry pan before adding them to the vegetables. This can help to unlock their full flavor potential.
Time-Saving Tips for Preparing Kale Salad Bowl Recipe
Prep ahead: Prepare the roasted sweet potatoes and chickpeas in advance and store them in the refrigerator. This will save time when assembling the salad bowl later.
Batch cooking: Cook a large batch of farro and store it in the fridge for quick and easy use in multiple recipes throughout the week.
Efficient chopping: When prepping ingredients, use efficient chopping techniques to save time. For example, chop the red onion and avocado simultaneously to streamline the process.
Streamlined assembly: Organize your ingredients and tools before starting to assemble the salad bowl. This will help you work more efficiently and save time during the process.
Multi-task: While the sweet potatoes and chickpeas are roasting, use that time to prepare the other ingredients for the salad bowl to maximize efficiency.
Substitute Ingredients For Kale Salad Bowls Recipe
lacinato - Substitute with Swiss chard: Swiss chard has a similar texture and flavor to lacinato kale, making it a great substitute for this salad bowl recipe.
farro - Substitute with quinoa: Quinoa is a gluten-free alternative to farro and provides a similar nutty flavor and chewy texture to the salad.
avocado - Substitute with mango: Mango can add a sweet and creamy element to the salad bowl, similar to avocado.
red onion - Substitute with shallots: Shallots have a milder flavor compared to red onions and can provide a more subtle onion flavor to the salad.
dried cranberries - Substitute with dried cherries: Dried cherries offer a similar tartness and sweetness to the salad as dried cranberries.
pepitas - Substitute with sunflower seeds: Sunflower seeds have a similar nutty flavor and crunch to pepitas, making them a suitable replacement in the salad bowl.
tahini dressing - Substitute with lemon vinaigrette: A lemon vinaigrette can provide a tangy and creamy element similar to tahini dressing for the salad.
sweet potatoes - Substitute with butternut squash: Butternut squash can be roasted and provides a sweet and creamy texture similar to sweet potatoes in the recipe.
chickpeas - Substitute with white beans: White beans can offer a similar creamy texture and mild flavor to chickpeas in the roasted component of the salad.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable substitute for olive oil in roasting the sweet potatoes and chickpeas.
garlic powder - Substitute with minced garlic: Fresh minced garlic can be used as a substitute for garlic powder to provide a more intense garlic flavor to the roasted sweet potatoes and chickpeas.
ground cumin - Substitute with coriander: Coriander offers a similar warm and earthy flavor to ground cumin in the roasted sweet potatoes and chickpeas.
smoked paprika - Substitute with regular paprika and a dash of liquid smoke: Regular paprika combined with a small amount of liquid smoke can mimic the smoky flavor of smoked paprika in the roasted sweet potatoes and chickpeas.
cayenne - Substitute with chili powder: Chili powder can provide a similar level of heat and a blend of spices to cayenne in the roasted sweet potatoes and chickpeas.
kosher salt - Substitute with sea salt: Sea salt can be used as a substitute for kosher salt to season the roasted sweet potatoes and chickpeas.
Presenting Your Kale Salad Bowl
Elevate the salad bowl: Start by arranging the lacinato kale in a visually appealing manner, creating a bed for the other ingredients. This will serve as the base for the dish and provide a vibrant green backdrop.
Create a symmetrical layout: Place the cooked farro evenly on top of the kale, ensuring a balanced and visually pleasing arrangement. This will add texture and substance to the dish.
Artfully arrange the roasted sweet potatoes and chickpeas: Strategically position the roasted sweet potatoes and chickpeas around the bowl, creating a harmonious balance of colors and flavors. This will add depth and warmth to the presentation.
Garnish with avocado slices: Carefully place slices of ripe avocado on top of the salad, adding a creamy and luxurious element to the dish. This will provide a pop of vibrant green and a creamy texture.
Sprinkle with red onion: Scatter thinly sliced red onion over the salad, adding a touch of sharpness and a beautiful pop of color. This will enhance the overall visual appeal and flavor profile.
Add a touch of sweetness with dried cranberries: Sprinkle the dried cranberries over the salad, creating a contrast of color and adding a hint of sweetness. This will provide a burst of flavor and a delightful visual element.
Sprinkle with pepitas: Generously sprinkle pepitas over the salad, adding a crunchy and nutty element. This will contribute to the overall texture and visual interest of the dish.
Drizzle with tahini dressing: Carefully drizzle the tahini dressing over the salad, creating an elegant and artistic pattern. This will tie the flavors together and add a glossy finish to the presentation.
Essential Tools for Making a Kale Salad Bowl
Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for making dressings, sauces, and even grinding nuts or seeds.
Mixing bowl: A mixing bowl is an essential tool for combining ingredients, marinating, or tossing salads. It comes in various sizes and materials, such as stainless steel, glass, or ceramic, and is a staple in any kitchen.
Storing and Freezing Kale Salad Bowl
- To store the kale salad bowl in the refrigerator, place it in an airtight container or cover the bowl tightly with plastic wrap. It will keep fresh for up to 3-4 days.
- If you want to prepare the salad in advance, store the roasted sweet potatoes and chickpeas, farro, and dressing separately from the kale and other toppings. This will prevent the salad from getting soggy.
- When you're ready to serve, simply assemble the salad by combining the kale, farro, roasted sweet potatoes and chickpeas, and other toppings, then drizzle with the dressing.
- To freeze the roasted sweet potatoes and chickpeas, let them cool completely before transferring them to a freezer-safe container or resealable bag. They will keep in the freezer for up to 2-3 months.
- To reheat the frozen sweet potatoes and chickpeas, place them on a baking sheet and bake in a preheated 375°F (190°C) oven for 10-15 minutes, or until heated through and crispy.
- The tahini dressing can also be stored in the refrigerator for up to 1 week. Give it a good stir before using, as the ingredients may separate over time.
- Unfortunately, the avocado, red onion, dried cranberries, and pepitas do not freeze well and are best added to the salad just before serving for optimal texture and flavor.
Reheating Leftover Kale Salad Bowl
To reheat leftover kale salad bowl, start by removing any avocado or other ingredients that may not reheat well, such as fresh vegetables or fruits. Set these aside to add back into the salad after reheating.
If the farro and roasted sweet potatoes have been stored separately from the kale, reheat them in the microwave or on the stovetop until warmed through. If the farro and sweet potatoes are mixed with the kale, you can reheat everything together.
To reheat in the microwave, place the leftover salad in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through, stirring halfway through to ensure even heating.
Alternatively, you can reheat the salad in a skillet on the stovetop over medium heat. Add a splash of water or olive oil to the pan to help steam the kale and prevent it from drying out. Stir the salad occasionally until it's heated through, about 3-5 minutes.
Once the salad is warm, add back any reserved ingredients, such as the avocado or fresh vegetables.
If the salad seems dry, you can add a splash of water, olive oil, or additional tahini dressing to help moisten it and refresh the flavors.
Taste the salad and adjust the seasoning as needed, adding a pinch of salt, pepper, or any other desired spices or herbs.
Serve the reheated kale salad bowl immediately and enjoy your delicious, healthy meal once again!
Interesting Trivia About Kale Salad Bowls
The kale salad bowl recipe is a nutritious and delicious dish that provides a variety of essential nutrients. Kale is a rich source of vitamins A, C, and K, as well as antioxidants and fiber. Additionally, the farro in this recipe adds a hearty and nutty flavor, while the roasted sweet potatoes and chickpeas provide a satisfying crunch. This recipe is a great way to incorporate healthy ingredients into your diet and enjoy a flavorful meal.
Budget-Friendly Kale Salad Bowl Recipe
The cost-effectiveness of this kale salad bowl recipe largely depends on the availability and prices of the ingredients in your area. Kale, farro, and chickpeas are generally affordable and nutritious. However, the cost may increase if some ingredients are not readily available. Considering the nutritional value and versatility of the ingredients, this recipe can be a cost-effective option for a household. The approximate cost for a household of 4 people may range from $20 to $25, making it a budget-friendly and wholesome meal choice. Overall Verdict: 8/10
Is This Kale Salad Bowl Healthy?
This kale salad bowl recipe is a nutritious and well-balanced meal. Here's why:
- Kale is a superfood packed with vitamins A, C, and K, as well as antioxidants and fiber
- Farro is a whole grain that provides complex carbohydrates, protein, and fiber
- Avocado offers healthy monounsaturated fats and fiber
- Sweet potatoes are rich in vitamin A, potassium, and fiber
- Chickpeas are a great source of plant-based protein and fiber
- Pepitas (pumpkin seeds) provide healthy fats, magnesium, and zinc
- Tahini dressing, made from sesame seeds, is a good source of healthy fats and calcium
The combination of ingredients creates a satisfying, nutrient-dense meal that can help support overall health and well-being.
To make this salad even healthier, consider the following suggestions:
- Use a lighter hand with the tahini dressing to reduce the overall calorie content
- Add more non-starchy vegetables, such as cherry tomatoes, cucumber, or bell peppers, to increase the fiber and nutrient content
- Swap out the dried cranberries for fresh berries to reduce the added sugar content
- Consider using a mix of different leafy greens, such as spinach or arugula, to vary the nutrient profile
- Experiment with different whole grains, like quinoa or brown rice, to change up the texture and flavor
Our Editor's Take on This Kale Salad Bowl
The combination of hearty lacinato kale, nutty farro, and the flavorful roasted sweet potatoes and chickpeas creates a satisfying and nutritious salad bowl. The addition of creamy avocado, tangy red onion, sweet dried cranberries, and crunchy pepitas adds a delightful mix of textures and flavors. The tahini dressing ties everything together with its rich and nutty taste. This recipe offers a perfect balance of protein, fiber, and healthy fats, making it a delicious and wholesome meal option.
Enhance Your Kale Salad Bowls Recipe with These Unique Side Dishes:
Delicious Alternatives to Kale Salad Bowl
Appetizers and Desserts to Complement Kale Salad Bowl Recipe
Why trust this Kale Salad Bowls Recipe:
This recipe offers a delightful combination of wholesome ingredients, including lacinato kale, farro, and avocado, providing a rich source of essential nutrients. The addition of roasted sweet potatoes and chickpeas brings a satisfying texture and flavor, while the tahini dressing adds a creamy and nutty element. With a harmonious blend of flavors and textures, this recipe promises a delightful dining experience that is both nourishing and satisfying.
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