Roasted Sweet Potato and Kale Quinoa Salad: A Nutritious, Flavor-Packed Dish
Nutritious, colorful, and full of texture, Roasted Sweet Potato and Kale Quinoa Salad is the perfect way to enjoy a healthy meal that feels satisfying and indulgent at the same time. Roasted sweet potatoes bring a natural sweetness and tender bite, while hearty kale adds earthiness and crunch. Protein-rich quinoa ties everything together, making this salad a complete, balanced dish. A simple, tangy dressing enhances the flavors, creating a combination that’s vibrant both in taste and appearance.
Ideal for meal prep, lunchboxes, or light dinners, this salad proves that eating healthy doesn’t need to be boring. Every bite delivers a mix of textures, flavors, and nutrients, from the roasted sweetness of the potatoes to the chewy bite of quinoa and the slight bitterness of kale. Easy to make and endlessly customizable, this salad has become a go-to recipe for anyone looking to eat wholesome, satisfying food.
Ingredients Needed
Approximate calorie counts included.
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Quinoa (dry) | 1 cup | 220 |
| Sweet potatoes | 2 medium, cubed | 200 |
| Kale, chopped | 3 cups | 90 |
| Red onion, thinly sliced | ½ cup | 25 |
| Olive oil | 3 tbsp | 360 |
| Lemon juice | 2 tbsp | 10 |
| Maple syrup or honey | 1 tbsp | 60 |
| Salt | To taste | 0 |
| Black pepper | To taste | 0 |
| Pumpkin seeds | 2 tbsp | 100 |
| Optional: Feta cheese | ½ cup | 150 |
Step-by-Step Cooking Instructions
- Preheat the oven
Set oven to 400°F (200°C) for roasting the sweet potatoes. - Roast sweet potatoes
Toss cubed sweet potatoes with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes until tender and lightly browned. - Cook quinoa
Rinse 1 cup quinoa under cold water. Cook according to package instructions (usually 1 part quinoa to 2 parts water, simmered 15 minutes). Fluff with a fork and let cool slightly. - Prepare kale
Wash and chop kale, removing tough stems. Massage with a small drizzle of olive oil and a pinch of salt to soften leaves. - Prepare dressing
Whisk together 2 tablespoons olive oil, lemon juice, maple syrup, salt, and pepper in a small bowl. - Assemble the salad
In a large bowl, combine cooked quinoa, roasted sweet potatoes, kale, red onion, and pumpkin seeds. Pour dressing over the salad and toss gently. - Optional finishing touch
Sprinkle feta cheese over the salad before serving.
Tips for Customizing the Recipe
- Add protein: Grilled chicken, chickpeas, or tofu can make it a complete meal.
- Switch up greens: Spinach, arugula, or mixed greens can replace kale if preferred.
- Roast other veggies: Butternut squash, carrots, or brussels sprouts add variety.
- Add crunch: Nuts like almonds or walnuts complement the sweetness of the potatoes.
- Make it vegan: Skip the feta or use a plant-based alternative.
Nutritional Information (Approx. per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 350–420 |
| Carbohydrates | 50–55 g |
| Protein | 10–14 g |
| Fat | 12–16 g |
| Fiber | 7–9 g |
This salad is packed with fiber, healthy fats, complex carbohydrates, and plant-based protein, making it a well-rounded, energizing meal.
Serving Suggestions
Roasted Sweet Potato and Kale Quinoa Salad can be served warm, at room temperature, or chilled. Pair it with grilled fish, roasted chicken, or enjoy it as a standalone meal. It also works beautifully in meal prep containers for easy weekday lunches. Garnishing with extra pumpkin seeds or a drizzle of balsamic glaze enhances both presentation and flavor.
Roasted Sweet Potato and Kale Quinoa Salad: A Nutritious, Flavor-Packed Dish
4
servings15
minutes30
minutes350-420
kcalIngredients
1 cup quinoa (dry)
2 medium sweet potatoes, cubed
3 cups kale, chopped
½ cup red onion, thinly sliced
3 tbsp olive oil
2 tbsp lemon juice
1 tbsp maple syrup or honey
Salt, to taste
Black pepper, to taste
2 tbsp pumpkin seeds
Optional: ½ cup feta cheese
Directions
- Preheat oven to 400°F (200°C).
- Toss cubed sweet potatoes with 1 tbsp olive oil, salt, and pepper. Roast for 25–30 minutes until tender.
- Rinse quinoa under cold water and cook according to package instructions (1 part quinoa : 2 parts water). Fluff and let cool slightly.
- Wash and chop kale; massage lightly with a pinch of salt and a drizzle of olive oil.
- Whisk together 2 tbsp olive oil, lemon juice, maple syrup, salt, and pepper to make the dressing.
- In a large bowl, combine quinoa, roasted sweet potatoes, kale, red onion, and pumpkin seeds. Toss with dressing.
- Optional: sprinkle feta cheese over the top before serving.
Recipe Video
Notes
- Roasting sweet potatoes brings out their natural sweetness and soft texture.
Massage kale with a little olive oil and salt to soften it and reduce bitterness.
FAQs
1. Can I make Roasted Sweet Potato and Kale Quinoa Salad ahead of time?
Yes! You can roast the sweet potatoes and cook the quinoa a day in advance. Store them separately or combine with kale and dressing just before serving to maintain freshness and texture.
2. How long does this salad last in the refrigerator?
Stored in an airtight container, this salad stays fresh for 2–3 days. Kale may wilt slightly over time, so tossing with extra dressing or a little lemon juice before serving helps refresh it.
3. Can I make this salad vegan?
Absolutely. Simply omit the feta cheese or replace it with a plant-based cheese alternative. The roasted sweet potatoes and quinoa make it naturally filling and flavorful.
4. Can I add other vegetables to this salad?
Yes! Roasted carrots, butternut squash, brussels sprouts, or even roasted red peppers work wonderfully. Feel free to mix and match to suit your taste.
5. What is the best way to cook quinoa?
Rinse quinoa under cold water, then combine 1 part quinoa with 2 parts water in a saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes. Fluff with a fork and let cool slightly before adding to the salad.
Conclusion
Roasted Sweet Potato and Kale Quinoa Salad is a versatile, flavorful, and nutrient-dense dish that’s perfect for anyone looking to eat healthily without sacrificing taste. Its balance of textures, vibrant colors, and rich flavors make it a crowd-pleasing option for lunches, dinners, and meal prep. Simple to make yet full of character, this salad proves that wholesome ingredients can create truly satisfying meals.
