Kale Sweet Potato Salad with Cranberries

Name: Kale Sweet Potato Salad with Cranberries
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 cups kale, chopped; 2 medium sweet potatoes, peeled and diced; 1 cup dried cranberries; 1/2 cup walnuts, chopped; 1/4 cup feta cheese, crumbled (optional); 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Light & Fresh Meals

A vibrant and nutritious salad that combines the earthy flavors of kale and sweet potatoes with the tartness of cranberries, perfect for a healthy meal or side dish.

Created by

Anna

Last updated on 2025-12-17T00:15:17.862Z

This Kale Sweet Potato Salad with Cranberries is not only visually appealing but also packed with nutrients. The combination of roasted sweet potatoes and fresh kale creates a delightful texture, while the cranberries add a burst of sweetness. Ideal for a quick lunch or as a side dish for dinner!

        Why You'll Love This Salad
        Nutritious blend of superfoods
Sweet and tangy flavor combination
Easy to prepare and perfect for meal prep

      

Nutritional Benefits of Kale and Sweet Potatoes

Kale is often hailed as a superfood due to its rich nutrient profile. It's packed with vitamins A, C, and K, as well as minerals like calcium and iron. These nutrients are essential for maintaining strong bones, boosting the immune system, and promoting healthy skin. Incorporating kale into your diet can significantly enhance your overall health and vitality.

Sweet potatoes are another nutritional powerhouse. They are high in fiber, which aids in digestion, and are an excellent source of complex carbohydrates, providing sustained energy. The vibrant orange color of sweet potatoes indicates their high beta-carotene content, an antioxidant that converts to vitamin A in the body and supports eye health. Together, kale and sweet potatoes create a nutrient-dense base for this salad.

A Flavorful Combination

The blend of kale and sweet potatoes creates a robust flavor profile that is both earthy and sweet. Adding dried cranberries introduces a delightful tartness that balances the sweetness of the potatoes. This contrast not only tantalizes the taste buds but also makes the salad visually appealing with its vibrant colors. The crunch from walnuts adds texture and a nutty flavor, while optional feta cheese lends a creamy richness that elevates the dish even further.

This salad is incredibly versatile. You can enjoy it as a main dish or as a side, making it suitable for various occasions, from casual family dinners to festive gatherings. The sweet and tangy flavor combination is sure to impress your guests, making it a standout dish at any table.

Meal Prep Made Easy

One of the best aspects of this kale sweet potato salad is its suitability for meal prep. You can prepare the components in advance and store them separately in the fridge. The massaged kale holds up well, retaining its texture and flavor even after a day or two. This means you can enjoy a fresh, nutritious meal without the hassle of daily cooking.

To make meal prep even simpler, consider roasting a larger batch of sweet potatoes at the beginning of the week. This way, you can quickly assemble your salad as needed, saving you time and effort while ensuring you have a healthy meal option on hand. This salad not only tastes great but also fits seamlessly into a busy lifestyle.

Ingredients

Salad Ingredients

4 cups kale, chopped
2 medium sweet potatoes, peeled and diced
1 cup dried cranberries
1/2 cup walnuts, chopped
1/4 cup feta cheese, crumbled (optional)
2 tablespoons olive oil
Salt and pepper to taste

Enjoy the fresh flavors of this delicious salad!

Instructions

Roast the Sweet Potatoes

Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes or until tender.

Prepare the Kale

While the sweet potatoes are roasting, massage the chopped kale with 1 tablespoon of olive oil for 2-3 minutes until it softens. This will make the kale more palatable.

Combine Ingredients

In a large bowl, combine the massaged kale, roasted sweet potatoes, dried cranberries, chopped walnuts, and feta cheese if using. Toss gently to mix.

Serve

Serve immediately or refrigerate for later. This salad is perfect for meal prep and can be enjoyed cold!

Enjoy your healthy Kale Sweet Potato Salad!

Storage Tips

To keep your kale sweet potato salad fresh, store it in an airtight container in the refrigerator. The salad can last for about 3-5 days, making it ideal for meal prep. If you’ve added feta cheese, consider adding it just before serving to maintain its creamy texture.

If you prefer a warm salad, you can gently reheat the sweet potatoes before serving. However, be mindful not to overheat the kale, as it can lose its vibrant color and nutritional value. Enjoy this salad cold or at room temperature for the best experience.

Variations to Try

Feel free to customize this salad based on your preferences or what you have on hand. For a protein boost, consider adding grilled chicken, chickpeas, or quinoa. These additions will make the salad even more filling and satisfying.

You can also experiment with different nuts or seeds. Almonds, pecans, or pumpkin seeds can replace walnuts, offering a unique twist to the texture and flavor. For an extra kick, consider adding a dash of cayenne pepper or your favorite dressing to enhance the overall taste.

Pairing Suggestions

This salad pairs beautifully with a variety of main dishes. Serve it alongside grilled fish or chicken for a well-rounded meal. Its sweet and tangy profile complements savory entrees, making it a fantastic side dish for roasted meats.

For a vegetarian option, enjoy it with stuffed bell peppers or a hearty vegetable stew. The kale sweet potato salad adds a fresh, nutritious element to your meal, ensuring you’re getting a balance of flavors and nutrients.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the ingredients ahead of time, but it's best to add the dressing just before serving to keep the kale crisp.

→ Is this salad vegan?

Yes, it is vegan if you omit the feta cheese.

→ Can I use other greens instead of kale?

Absolutely! Spinach or arugula would be great alternatives.

→ How long will leftovers last?

Leftovers can be stored in the fridge for up to 3 days.