Description
Kale Sweet Potato & Apple Salad
Ingredients
6 cups fresh kale, chopped
1 medium sweet potato, diced and roasted
1 green apple, diced
4 slices crispy bacon, crumbled
1/4 cup red onion, finely diced
2 tbsp sunflower seeds
Dressing:
3 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp Dijon mustard
1 tbsp honey or maple syrup
Salt and pepper to taste
Directions
Roast the Sweet Potatoes:
Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, salt, and pepper. Roast for 20-25 minutes until tender and slightly caramelized. Let cool.
Prepare the Kale:
Place kale in a large bowl. Drizzle with a bit of olive oil and massage for 2-3 minutes to soften the leaves.
Assemble the Salad:
Add the roasted sweet potatoes, diced apple, bacon crumbles, red onion, and sunflower seeds to the kale.
Make the Dressing:
In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Combine and Toss:
Drizzle the dressing over the salad and toss well to combine. Serve immediately!
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Calories: ~250 kcal per serving
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Step-by-Step Guide
Follow this detailed guide for perfect results. First, preheat your oven to 400°F (200°C). Toss the diced sweet potato with a tablespoon of olive oil, salt, and pepper on a baking sheet. Spread in a single layer and roast for 20-25 minutes, flipping halfway, until tender and caramelized. While roasting, wash and thoroughly dry the kale, then remove the tough stems and chop the leaves. Place in your salad bowl, add a teaspoon of olive oil, and massage vigorously for 2-3 minutes until the kale darkens and softens. This crucial step breaks down fibers, making it tender. Dice the apple and red onion. Cook bacon until crispy, then crumble. Once the sweet potato cools slightly, assemble the salad by adding it to the kale along with the apple, bacon, onion, and sunflower seeds.
Serving Suggestions
This hearty salad is a versatile dish. Serve it as a standalone lunch or as a robust side for dinner. It pairs exceptionally well with roasted chicken, grilled pork chops, or a simple quiche. For a vegetarian version, omit the bacon and add a can of rinsed chickpeas or crispy baked tofu for protein. To make it a more complete meal, top with grilled shrimp or sliced chicken breast. Serve immediately after dressing for the best texture, though the dressed salad holds up well in the fridge for a few hours, making it perfect for meal prep.
How-to Summary
In brief: Roast diced sweet potato with oil, salt, and pepper at 400°F for 20-25 mins. Massage chopped kale with a bit of oil to soften. Combine cooled sweet potato, kale, diced apple, crispy bacon, red onion, and sunflower seeds. Whisk dressing ingredients—olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper—and toss with salad just before serving.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, but keep components separate. Store the roasted sweet potatoes, chopped kale, and dressing in individual containers in the fridge for up to 3 days. Assemble and dress just before serving to maintain freshness and crispness.
What can I use instead of bacon for a vegetarian version? Smoked almonds, roasted chickpeas, or tempeh bacon make excellent substitutes, adding a similar savory, crunchy element.
How do I prevent the apple from browning? Toss the diced apple in a small amount of lemon juice or the prepared dressing before adding it to the salad. The acid will slow oxidation.
Can I use a different type of vinegar? Absolutely. White wine vinegar or a fresh lemon juice are great alternatives to apple cider vinegar, though they will slightly alter the flavor profile.
Is there a substitute for Dijon mustard? Whole grain mustard or a half teaspoon of dry mustard powder can be used in a pinch. Avoid yellow mustard, as its flavor is too sharp.
Common Mistakes to Avoid
- Skipping the kale massage: This step is essential to tenderize the kale. Without it, the leaves will be tough and chewy.
- Adding hot sweet potatoes: Let them cool completely before adding to the kale, or they will wilt the greens.
- Over-dressing the salad: Start with half the dressing, toss, and add more as needed. You can always add more, but you can’t take it away.
- Using stale nuts/seeds: For maximum flavor and crunch, toast sunflower seeds or any nut substitute in a dry pan for 1-2 minutes before adding.
Conclusion
This Kale, Sweet Potato & Apple Salad is a perfect harmony of flavors and textures—sweet, savory, crunchy, and tender. It’s a nutrient-dense meal that is as satisfying as it is delicious. By following the step-by-step guide and avoiding common pitfalls, you’ll create a foolproof dish that’s impressive for guests and reliable for weekly meal prep. Its flexibility with ingredients ensures you can adapt it to your pantry and preferences, making it a true staple recipe for any season.