Save A vibrant, nutrient-packed salad featuring tender kale, fluffy quinoa, sweet roasted potatoes, and a zesty lemon dressing. This bowl is perfect for a wholesome lunch or a light dinner & offers modern flavors with satisfying nutrition.
The first time I made this kale & quinoa salad, my family was surprised at how flavorful and filling it was. The roasted sweet potato adds irresistible caramelized notes, and even my kids go back for seconds.
Ingredients
- Sweet potato: 1 large, peeled and diced (about 350 g)
- Kale: 1 bunch (about 150 g), stems removed, leaves chopped
- Red onion: 1 small, thinly sliced
- Parsley: 1/4 cup fresh, chopped
- Pomegranate seeds: 1/4 cup (optional, for garnish)
- Quinoa: 1 cup, rinsed
- Extra virgin olive oil: 1/4 cup total, plus 1 tablespoon for roasting
- Fresh lemon juice: 2 tablespoons
- Lemon zest: 1 teaspoon
- Dijon mustard: 1 teaspoon
- Honey or maple syrup: 1 teaspoon
- Garlic: 1 small clove, minced
- Salt and black pepper: to taste
- Pumpkin seeds (pepitas): 1/4 cup, toasted
- Feta cheese: 1/4 cup, crumbled (optional)
Instructions
- Roast Sweet Potato:
- Preheat oven to 400°F (200°C). Line baking sheet with parchment paper. Toss diced sweet potato with 1 tablespoon olive oil, salt, and pepper. Spread on baking sheet and roast 20–25 minutes, flipping halfway, until golden and tender.
- Cook Quinoa:
- In a medium saucepan, bring 2 cups water to a boil. Add quinoa, reduce heat, cover, simmer for 15 minutes until water absorbed. Remove from heat and fluff with fork. Let cool slightly.
- Massage Kale:
- Place chopped kale in large bowl. Drizzle with teaspoon olive oil and pinch salt. Massage with hands 2–3 minutes until leaves soften and darken.
- Prepare Dressing:
- In small bowl, whisk olive oil, lemon juice, lemon zest, Dijon mustard, honey/maple syrup, minced garlic, salt, and pepper.
- Combine Salad:
- Add quinoa, roasted sweet potato, red onion, and parsley to kale. Pour dressing over and toss gently to combine.
- Top & Serve:
- Sprinkle with pumpkin seeds, crumbled feta (if using), and pomegranate seeds. Serve immediately or chill for later.
Save We love sharing this salad for weekend picnics or as a colorful centerpiece at family gatherings. My kids enjoy helping with massaging the kale and sprinkling seeds on top.
Allergen Information
Contains dairy if you use feta cheese; contains mustard in dressing. Gluten-free and nut-free (as written, check all labels as needed).
Required Tools
Baking sheet, parchment paper, medium saucepan, large mixing bowl, small bowl for dressing, whisk, chefs knife, cutting board.
Nutritional Information
Per serving: 370 calories, 16 g total fat, 48 g carbohydrates, 9 g protein.
Save This nutritious salad is delicious fresh or chilled, retaining vibrant color and taste for hours after making. Enjoy as a meal on its own or alongside your favorite protein!
Recipe FAQ
- → How do I soften kale for this salad?
Massage chopped kale with a bit of olive oil and salt for 2-3 minutes until the leaves darken and become tender. This helps reduce bitterness and improve texture.
- → Can I prepare the quinoa ahead of time?
Yes, quinoa can be cooked in advance and refrigerated. Just fluff it before adding to the salad to keep the texture light and fluffy.
- → What’s the best way to roast sweet potatoes evenly?
Toss diced sweet potatoes with olive oil, salt, and pepper, then spread in a single layer on a baking sheet. Roast at 400°F for 20-25 minutes, flipping halfway to ensure even cooking and a tender golden finish.
- → How can I make this dish vegan?
Simply omit the feta cheese or substitute it with a plant-based cheese alternative to keep it fully plant-based without losing flavor.
- → Which ingredients add crunch to the salad?
Toasted pumpkin seeds provide a pleasant crunchy texture while pomegranate seeds offer a juicy burst if included as garnish.
- → Is the dressing sweet or tangy?
The dressing balances zesty lemon juice and zest with a touch of honey or maple syrup, creating a bright, slightly sweet tanginess that complements the salad components.