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 cubed; 1 cup cranberries, dried; 1/2 cup walnuts, chopped; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; Salt and pepper to taste; 3 tablespoons balsamic vinegar; 1 tablespoon honey; 1 teaspoon Dijon mustard

Highlighted under: Nutritious & Fresh Meals

Kale Sweet Potato Salad with Cranberries is a nutritious and vibrant dish that's perfect for any meal. Packed with flavors and textures, this salad combines hearty kale, roasted sweet potatoes, and tart cranberries for a delightful experience.

Created by

Olivia

Last updated on 2025-12-16T19:25:18.506Z

This Kale Sweet Potato Salad with Cranberries is not only delicious but also packed with nutrients. The combination of flavors makes it a great addition to any meal, whether you're looking for a side dish or a main course.

        Why You'll Love This Salad
        Nutritious and filling, perfect for a healthy meal
The sweetness of the potatoes balances the tartness of the cranberries
Easy to prepare and great for meal prep

      

The Benefits of Kale

Kale is often hailed as a superfood, and for good reason. This leafy green is packed with vitamins A, C, and K, making it an excellent choice for boosting your immune system and promoting healthy skin. Additionally, kale is rich in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases. Including kale in your diet not only enhances your meals but also contributes to overall health and well-being.

Moreover, kale is high in fiber, which is essential for digestive health. Fiber helps regulate bowel movements and can aid in maintaining a healthy weight. By incorporating kale into your meals, you are not only nourishing your body but also promoting a feeling of fullness, making it easier to resist unhealthy snacking.

Sweet Potatoes: A Nutritional Powerhouse

Sweet potatoes are a fantastic source of complex carbohydrates, providing sustained energy without causing spikes in blood sugar. They are loaded with beta-carotene, which the body converts to vitamin A, supporting eye health and immune function. In addition to these benefits, sweet potatoes are high in fiber, aiding in digestion and promoting gut health.

The natural sweetness of roasted sweet potatoes complements the tartness of cranberries perfectly, creating a harmonious flavor profile in this salad. Their creamy texture adds a delightful contrast to the crisp kale, making every bite an enjoyable experience. Plus, they are incredibly versatile, allowing you to incorporate them into various dishes beyond salads.

Meal Prep Made Easy

This Kale Sweet Potato Salad with Cranberries is not only delicious but also ideal for meal prep. Preparing a big batch at the beginning of the week can save you time and ensure you have a nutritious option ready when hunger strikes. The ingredients are sturdy enough to last in the fridge for several days without wilting, meaning your salad will remain fresh and flavorful.

To prep, simply roast the sweet potatoes and store them separately from the kale and dressing. This way, when you're ready to eat, you can combine the ingredients and enjoy a quick, satisfying meal. Packing this salad for lunch is also a great way to ensure you're eating a balanced diet while on the go.

Ingredients

Salad Ingredients

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

Dressing Ingredients

3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard

Mix all ingredients thoroughly before serving.

Instructions

Roast the Sweet Potatoes

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

Prepare the Kale

While the sweet potatoes are roasting, wash and chop the kale. Massage the kale with a little olive oil and a pinch of salt to soften it.

Make the Dressing

In a small bowl, whisk together balsamic vinegar, honey, and Dijon mustard until well combined.

Assemble the Salad

In a large bowl, combine the massaged kale, roasted sweet potatoes, dried cranberries, chopped walnuts, and feta cheese. Drizzle with the dressing and toss gently to combine.

Serve immediately or refrigerate for later. Enjoy!

Serving Suggestions

This Kale Sweet Potato Salad with Cranberries can be served as a standalone dish or as a side to your favorite protein. Grilled chicken or salmon pairs beautifully with the flavors in this salad, adding a boost of protein to your meal. For a vegetarian option, consider adding chickpeas or roasted tofu for extra texture and nutrition.

For a seasonal twist, feel free to customize the salad with other toppings such as pomegranate seeds, sliced apples, or even a sprinkle of pumpkin seeds. The versatility of this salad allows you to adapt it based on what you have on hand or the flavors you enjoy most.

Storing Leftovers

If you find yourself with leftovers, storing them properly is key to maintaining freshness. Keep the dressing separate until you're ready to eat to prevent the kale from becoming soggy. Store the salad in an airtight container in the refrigerator, where it can last up to three days.

When ready to enjoy, simply add the dressing and toss to combine. If the salad seems a bit dry after sitting, a splash of olive oil or a squeeze of fresh lemon juice can revitalize it, enhancing the flavors and making it just as delightful as the first serving.

Nutritional Information

This salad is not only tasty but also a nutritional powerhouse. One serving provides a significant amount of vitamins and minerals, including fiber, protein, and healthy fats from walnuts. It's an excellent choice for anyone looking to boost their nutrient intake without sacrificing flavor.

For those tracking their macronutrients, this salad is a great option for a balanced meal. It’s low in calories while being high in essential nutrients, making it suitable for various dietary needs, including vegetarian and gluten-free diets. Enjoying this salad regularly can contribute to a well-rounded and healthful eating pattern.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the ingredients ahead of time and assemble the salad just before serving to keep it fresh.

→ Is this salad vegan?

To make it vegan, simply omit the feta cheese or use a vegan alternative.

→ What can I substitute for sweet potatoes?

You can use roasted butternut squash or regular potatoes as an alternative.

→ How long can I store leftovers?

Leftovers can be stored in the refrigerator for up to 3 days in an airtight container.