This recipe for a vibrant and nutritious kale salad with roasted sweet potato and dried cherries is a wonderful combination of flavors and textures. The sweet potatoes are roasted with a touch of maple syrup and garlic to give them a delicious caramelized flavor, while the dried cherries add a pop of sweetness. The kale is massaged with a tangy dressing to soften it and make it more palatable. This salad is not just beautiful to look at, it's also packed with nutrients and fiber.
Most ingredients in this recipe are fairly common, but Tuscan kale might be a bit tricky to find in some supermarkets. Tuscan kale, also known as lacinato or dinosaur kale, has a darker color and a slightly sweeter flavor than regular kale. If you can't find it, regular kale works perfectly fine. Dried cherries are also not a staple in every pantry, but they are definitely worth getting for this recipe. They add a beautiful color and a burst of sweet-tart flavor to the salad.
Ingredients for Kale Salad with Roasted Sweet Potato and Dried Cherries
Sweet potatoes: These are roasted to give a caramelized, sweet flavor to the salad.
Olive oil: Used to roast the sweet potatoes and make the dressing.
Maple syrup: Adds a touch of sweetness to the roasted sweet potatoes and the dressing.
Garlic: Roasted along with the sweet potatoes for added flavor.
Salt: Used to season the sweet potatoes and the dressing.
Tuscan kale: The base for our salad. Rich in nutrients and fiber.
Orange juice: Adds a touch of acidity to the dressing.
Apple cider vinegar: Another acid for our dressing, gives it a nice tang.
Dijon mustard: Adds a bit of spice and complexity to the dressing.
Pepitas: These pumpkin seeds add a nice crunch to the salad.
Feta cheese: The salty, creamy feta contrasts beautifully with the sweet ingredients in the salad.
Dried cherries: Their sweet-tart flavor complements the other ingredients in the salad.
Chickpeas: Adds protein and texture to the salad.
One reader, Bonnie Griggs says:
This kale salad recipe is a game-changer! The combination of sweet potato, dried cherries, and the zesty dressing is simply divine. It's a burst of flavors and textures that make every bite a delight. Plus, it's healthy and satisfying. I can't get enough of it!
Techniques Required
How to roast sweet potatoes: Cubed sweet potatoes are drizzled with olive oil and maple syrup, then seasoned with garlic and salt. They are roasted in a preheated oven at 375 degrees F for 35 to 45 minutes, or until fork-tender, stirring halfway through.
How to massage kale: Chopped kale is placed in a large bowl, and a dressing made of olive oil, orange juice, apple cider vinegar, Dijon mustard, and maple syrup is poured over it. Using clean hands, gently massage the dressing into the kale for a few minutes to remove any bitterness and add flavor to the leafy green.
How to make the dressing: In a small bowl, whisk together olive oil, orange juice, apple cider vinegar, Dijon mustard, and maple syrup until smooth. This dressing is then poured over the chopped kale and massaged into the leaves.
How to assemble the salad: Once the sweet potato cubes are done cooking, they are added to the kale. The salad is then divided into 4 individual salad bowls or served in 1 large bowl for sharing.
How to top the salad: Before serving, the salad is topped with pumpkin seeds, feta cheese crumbles, and roasted crunchy chickpeas.
How To Make Kale Salad with Roasted Sweet Potato and Dried Cherries Recipe
This hearty kale salad is made more nourishing and filling with sweet potatoes, pepitas, and dried cherries tossed in a lemon dressing.
Serves:
Ingredients
For Salad:
- 2medium sweet potatoes,diced into cubes
- 1tbspolive oil
- 1tspmaple syrup
- 2clovesgarlic,minced
- ¼tspsalt
- 1bunchlarge Tuscan kale,stemmed and very finely chopped
For Dressing:
- 2tbspolive oil
- 1tbsporange juice,or lemon juice, fresh
- 1tbspapple cider vinegar
- 1tspdijon mustard
- 1tspmaple syrup
- salt and pepper,freshly ground to taste
For Topping:
- ¼cuppepitas pumpkin seeds
- ¼cupfeta cheese crumbles
- ⅓cupdried cherries
- ½cupchickpeas,roasted or canned
Instructions
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Preheat oven to 375 degrees F.
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Place cubed sweet potatoes on baking sheet, drizzle 1 tablespoon olive oil and maple syrup over the top then add garlic and salt. Toss to evenly coat the sweet potatoes with oil and spices.
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Spread sweet potato cubes evenly around pan and roast for 35 to 45 minutes, stirring halfway through, until sweet potatoes are fork tender.
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While the sweet potatoes are cooking, chop kale and add it to a large bowl.
Dressing:
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In a small bowl add the following: olive oil, orange juice, apple cider vinegar, dijon mustard and maple syrup; whisk until smooth.
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Pour dressing all over the chopped kale and use your (clean) hands to gently massage the dressing into the kale for a few minutes. This helps remove any bitterness from the kale and adds flavor the the leafy green.
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Once sweet potato cubes are done cooking, add it to the kale.
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Pour into 4 salad bowls, or 1 large bowl for sharing.
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Before serving the salad, top with pumpkin seeds, feta and roasted crunchy chickpeas.
Nutrition
- Calories: 394.26kcal
- Fat: 18.26g
- Saturated Fat: 3.74g
- Trans Fat: 0.01g
- Monounsaturated Fat: 9.56g
- Polyunsaturated Fat: 3.72g
- Carbohydrates: 48.77g
- Fiber: 7.86g
- Sugar: 18.33g
- Protein: 12.46g
- Cholesterol: 8.34mg
- Sodium: 454.31mg
- Calcium: 174.53mg
- Potassium: 799.73mg
- Iron: 3.26mg
- Vitamin A: 744.06µg
- Vitamin C: 68.00mg
Technique Tip for Perfecting Kale Salad with Roasted Sweet Potato and Dried Cherries
When massaging the kale with the dressing, it's important to be gentle and not to overdo it. Over massaging can lead to wilted and soggy leaves, which isn't desirable in a salad. Aim for the kale to be slightly softened and well coated with the dressing. This process not only helps to tenderize the kale, making it more enjoyable to eat, but it also helps to infuse the flavors of the dressing into the leaves. Remember, the goal is to enhance the kale's natural flavor, not to overpower it.
Time-Saving Tips for Preparing This Kale Salad Recipe
Prep ahead: Chop and roast the sweet potatoes and prepare the dressing in advance to save time when assembling the salad.
Use pre-cut kale: Opt for pre-cut kale to eliminate the need for washing, destemming, and chopping, saving you valuable time in the kitchen.
Multi-task: While the sweet potatoes are roasting, use that time to prepare the dressing and any additional toppings to streamline the process.
Batch cooking: Consider roasting extra sweet potatoes and preparing a larger quantity of dressing to have on hand for future meals, reducing prep time for subsequent dishes.
Efficient assembly: Streamline the assembly process by organizing all the ingredients and toppings in advance, making it easier to put the salad together quickly.
Substitute Ingredients For Kale Salad with Roasted Sweet Potato and Dried Cherries Recipe
sweet potatoes - Substitute with butternut squash: Butternut squash has a similar sweet and nutty flavor to sweet potatoes, and it can be roasted to a similar texture, making it a great substitute in this recipe.
tuscan kale - Substitute with Swiss chard: Swiss chard has a similar earthy flavor and hearty texture to Tuscan kale, making it a suitable substitute in this salad.
dried cherries - Substitute with dried cranberries: Dried cranberries have a similar tartness and sweetness to dried cherries, and they will provide a delicious burst of flavor in the salad.
pepitas pumpkin seeds - Substitute with sunflower seeds: Sunflower seeds have a similar nutty flavor and crunchy texture to pepitas, making them a great alternative for topping the salad.
feta cheese crumbles - Substitute with goat cheese crumbles: Goat cheese has a tangy and creamy flavor similar to feta, and it will add a delicious richness to the salad.
chickpeas - Substitute with white beans: White beans have a creamy texture and mild flavor, making them a suitable substitute for chickpeas in this salad.
How to Beautifully Present This Kale Salad
Elevate the plating: As a Top Chef, presentation is key. Arrange the kale salad with precision and attention to detail. Ensure that each ingredient is showcased beautifully on the plate, creating a visually stunning dish.
Incorporate color contrast: Utilize the vibrant colors of the sweet potatoes, dried cherries, and kale to create a visually appealing contrast on the plate. The rich orange of the sweet potatoes, deep green of the kale, and the pops of red from the cherries will create an eye-catching display.
Balance the components: Arrange the sweet potatoes, kale, and toppings in a harmonious manner, ensuring that each component is balanced and proportionate. This will demonstrate your mastery of flavor and texture balance in the dish.
Utilize negative space: Embrace the concept of negative space on the plate to allow the vibrant colors and textures of the salad to shine. Thoughtful placement of the ingredients will create a visually striking presentation.
Garnish with finesse: Add a final touch of finesse by garnishing the salad with a sprinkle of microgreens or edible flowers, enhancing the overall presentation and adding a touch of elegance to the dish.
Emphasize the salad's textures: Highlight the contrasting textures of the salad by layering the sweet potatoes, kale, and toppings in a way that showcases the variety of textures, from the crispy chickpeas to the tender sweet potatoes.
Create a focal point: Design the plating to feature a focal point that draws attention to the heart of the dish, whether it's a carefully arranged stack of sweet potatoes or a vibrant cluster of dried cherries, creating a captivating centerpiece for the salad.
Essential Tools for Making Kale Salad with Roasted Sweet Potato
- Baking sheet: A flat, metal sheet used for baking and roasting foods in the oven.
- Whisk: A kitchen tool used for blending and mixing ingredients together, typically in a bowl.
- Large bowl: A spacious container used for mixing and tossing ingredients, especially for salads and larger recipes.
- Small bowl: A smaller-sized container used for mixing and preparing dressings, sauces, or smaller quantities of ingredients.
- Knife: A sharp utensil used for cutting and chopping various ingredients.
- Cutting board: A flat surface, often made of wood or plastic, used for cutting and preparing ingredients.
- Measuring spoons: Utensils used to measure small amounts of ingredients accurately.
- Measuring cups: Utensils used to measure larger quantities of dry or liquid ingredients accurately.
- Oven: A kitchen appliance used for baking, roasting, and heating food.
- Mixing spoon: A long-handled spoon used for stirring and mixing ingredients in a bowl or pot.
- Spatula: A kitchen tool with a broad, flat, flexible blade used for lifting, spreading, or flipping ingredients.
- Garlic press: A tool used to crush garlic cloves, extracting the pulp and juices for use in recipes.
- Salad bowls: Bowls specifically designed for serving salads, often larger in size.
- Food processor: A kitchen appliance used for chopping, blending, and pureeing ingredients.
- Whisk: A kitchen tool used for blending and mixing ingredients together, typically in a bowl.
How To Store / Freeze Kale Salad with Roasted Sweet Potato and Dried Cherries
- This kale salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The kale will soften and become more tender as it sits in the dressing.
- If you plan to make this salad ahead of time, it's best to store the roasted sweet potatoes and dressing separately from the kale and other toppings. When ready to serve, simply toss everything together.
- To keep the sweet potatoes crispy, store them in a separate container at room temperature for up to 2 days. Reheat in the oven or air fryer before adding to the salad.
- The pepitas, feta cheese, and dried cherries can be stored in separate airtight containers at room temperature for up to a week.
- If you have leftover dressed kale salad, you can store it in the refrigerator for up to 2 days. The kale may become slightly soggy, but it will still be delicious.
- This salad is not suitable for freezing due to the delicate nature of the kale and the toppings. However, you can freeze the roasted sweet potatoes for up to 2 months. Thaw overnight in the refrigerator and reheat in the oven or air fryer before adding to the salad.
How To Reheat Leftovers
To reheat leftover kale salad with roasted sweet potato and dried cherries, start by preheating your oven to 350°F (175°C). This temperature will help to gently warm the ingredients without overcooking them.
Place the leftover salad in an oven-safe dish, making sure to spread it out evenly. If the salad seems a bit dry, you can drizzle a small amount of olive oil or water over the top to help moisten it.
Cover the dish with foil to prevent the salad from drying out further during the reheating process. The foil will also help to distribute the heat more evenly, ensuring that all parts of the salad are warmed through.
Place the covered dish in the preheated oven and let it reheat for about 10-15 minutes. The exact time will depend on the amount of salad you're reheating and your oven's performance.
After 10-15 minutes, remove the dish from the oven and carefully lift the foil to check if the salad is heated through. The kale should be warm and slightly wilted, while the sweet potatoes should be tender and heated throughout.
If the salad needs more time, re-cover the dish with foil and return it to the oven for an additional 5 minutes. Repeat this process until the salad is heated to your liking.
Once the salad is fully reheated, remove the dish from the oven and let it cool for a minute or two before serving. This will allow the flavors to meld and prevent you from burning your mouth on the hot ingredients.
If desired, you can refresh the salad by adding a squeeze of fresh lemon juice or a sprinkle of feta cheese before serving. These additions can help to brighten up the flavors and add a fresh twist to the leftover dish.
Random Fact About Kale Salad with Roasted Sweet Potato and Dried Cherries
The sweet potato is a great source of beta-carotene, which is converted into vitamin A in the body. This vitamin is essential for good vision, a healthy immune system, and overall growth and development. Additionally, kale is a nutrient-dense leafy green that is high in vitamins K, A, and C, as well as antioxidants. Both of these ingredients make this salad not only delicious but also incredibly nutritious.
Is This Kale Salad Recipe Economical for Home Cooking?
This kale salad with roasted sweet potato and dried cherries recipe is highly cost-effective for a household. The ingredients are affordable and easily accessible, making it a budget-friendly option. The combination of nutrient-rich kale, sweet potatoes, and dried cherries offers great value for money. The estimated cost for a household of 4 people is approximately $15. The versatility and nutritional value of this dish make it a solid 9 out of 10.
Is This Kale Salad Healthy or Unhealthy?
This kale salad with roasted sweet potato and dried cherries recipe is a nutritious and well-balanced meal. The kale provides a good source of vitamins A, C, and K, as well as fiber and antioxidants. The sweet potatoes offer complex carbohydrates, vitamin A, and potassium. The addition of chickpeas and pumpkin seeds adds protein and healthy fats to the dish. The dressing made with olive oil, orange juice, and apple cider vinegar is a healthier alternative to store-bought dressings that often contain added sugars and preservatives.
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of feta cheese or replace it with a lower-fat alternative like goat cheese or a sprinkle of nutritional yeast for a vegan option
- Increase the amount of vegetables by adding other nutrient-dense options like shredded carrots, sliced bell peppers, or cherry tomatoes
- Use a lighter hand when drizzling the olive oil to reduce the overall calorie content
- Experiment with different types of kale, such as curly or red kale, to vary the texture and flavor profile of the salad
- Swap out the dried cherries for fresh berries or diced apples to reduce the amount of added sugars in the recipe
Editor's Thoughts on This Kale Salad with Roasted Sweet Potato and Dried Cherries
This kale salad with roasted sweet potato and dried cherries recipe is a delightful combination of flavors and textures. The sweetness of the roasted sweet potatoes and dried cherries pairs beautifully with the earthy kale, while the tangy dressing adds a refreshing zing. The addition of feta cheese and crunchy chickpeas provides a satisfying contrast. The recipe's balance of sweet, savory, and tangy elements makes it a versatile and satisfying dish. It's a perfect blend of healthy and delicious, making it a great choice for a light lunch or a flavorful side dish.
Enhance Your Kale Salad with Roasted Sweet Potato and Dried Cherries Recipe with These Unique Side Dishes:
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Why trust this Kale Salad with Roasted Sweet Potato and Dried Cherries Recipe:
This recipe is a must-try because it combines the wholesome goodness of sweet potatoes with the nutrient-packed kale and the delightful sweetness of dried cherries. The dressing, made with orange juice and apple cider vinegar, adds a refreshing zing, while the roasted garlic infuses a rich flavor. The combination of pepitas pumpkin seeds and feta cheese crumbles provides a satisfying crunch, and the addition of chickpeas offers a protein boost. Trust this recipe for a delicious, nutritious, and satisfying meal that's bursting with flavor and wholesome ingredients.
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