Roasted Sweet Potato and Kale Salad Recipe

Name: Roasted Sweet Potato and Kale Salad
Prep time: 20 min
Cook time: 20 min
Total time: 75 min
Yield: 6
Ingredients: 2 jewel yams, cut into 1-inch cubes; 2 tablespoons olive oil; salt and freshly ground black pepper to taste; 1 tablespoon olive oil; 1 onion, sliced; 3 cloves garlic, minced; 1 bunch kale, torn into bite-sized pieces; 2 tablespoons red wine vinegar; 1 teaspoon chopped fresh thyme

Cook Time: 20 minutes

Ingredients

This recipe yields 6 servings. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged.

2 sweet potatoes or jewel yams, cut into 1-inch cubes
2 tablespoons olive oil
Salt and freshly ground black pepper, to taste
1 tablespoon olive oil
1 onion, sliced
3 cloves garlic, minced
1 bunch kale, torn into bite-sized pieces
2 tablespoons red wine vinegar
1 teaspoon chopped fresh thyme

Directions

Preheat the oven to 400F (200C).
In a bowl, toss the sweet potato cubes with 2 tablespoons of olive oil. Season with salt and pepper to taste, and arrange the cubes evenly on a baking sheet.
Bake the sweet potatoes in the preheated oven for 20 to 25 minutes, or until they are tender. Remove from the oven and cool to room temperature in the refrigerator.
While the sweet potatoes are baking, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and garlic, cooking and stirring until the onion turns golden brown, about 15 minutes.
Stir in the kale and cook until it wilts and becomes tender.
Transfer the kale mixture to a bowl and cool to room temperature in the refrigerator.
Once all ingredients have cooled, combine the sweet potatoes, kale, red wine vinegar, and fresh thyme in a bowl. Season with salt and pepper to taste, and gently stir to combine.

Nutrition Facts

Nutrient	Amount per Serving
Calories	274
Total Fat	8g
Saturated Fat	1g
Sodium	46mg
Total Carbohydrates	49g
Dietary Fiber	8g
Total Sugars	2g
Protein	5g
Vitamin C	116mg
Calcium	136mg
Iron	2mg
Potassium	1488mg

History and Origins

The origins of sweet potato and kale salads are not strictly documented, but the combination of these ingredients draws on a long history of regional American cuisine, particularly in Southern and Mediterranean diets. The sweet potato, native to Central and South America, has become a staple in various parts of the world due to its versatility and nutritional value. Kale, a hardy, nutrient-packed leafy green, has roots in ancient Europe and was popularized in the U.S. during the health-conscious food movement of the 21st century. Together, sweet potato and kale reflect a fusion of New World ingredients with European traditions of leafy greens, making them a perfect match for modern, health-focused dishes.

Regional Variations

This salad showcases ingredients commonly found in many regions, particularly in the United States. While kale is often associated with northern and temperate climates, it is grown and enjoyed across the world, from the Mediterranean to North America. Sweet potatoes are a favorite in Southern American cooking, often used in savory and sweet dishes alike. The roasted sweet potato and kale salad can be adapted regionally, with variations including the addition of nuts like pecans, or sweeteners such as maple syrup, depending on local tastes and available ingredients.

Distinctive Features

Although there are many roasted vegetable salads, what makes this roasted sweet potato and kale salad stand out is the balance of flavors and textures. The sweetness of the roasted sweet potatoes contrasts beautifully with the slight bitterness of the kale, while caramelized onions add depth. Red wine vinegar and fresh thyme bring acidity and earthiness to the dish. Compared to other vegetable-based salads, this recipe focuses on roasting the vegetables rather than using them raw, which enhances their natural flavors and sweetness. Unlike traditional salads with lettuce, this salad has a heartier texture, making it suitable as a main or side dish.

Where Its Typically Served

This salad is versatile and can be served in a variety of settings. It works as a side dish for holiday meals, barbecues, or family gatherings. It also shines as a standalone main dish for vegetarians or anyone seeking a healthy, filling meal. Many health-conscious eateries and restaurants serve roasted vegetable salads like this one, often with a protein addition like grilled chicken or tofu for an extra boost. Its flavor profile makes it equally suitable for both casual weeknight dinners and upscale dining experiences, especially when paired with a glass of white wine.

Fun Facts

Kale, often dubbed a "superfood," is packed with vitamins A, C, and K, along with fiber and antioxidants, making this salad as nutritious as it is delicious.
Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A, supporting eye health and the immune system.
The process of caramelizing onions is a cooking technique that enhances the natural sugars in the onions, creating a rich, savory flavor that pairs perfectly with the sweetness of the potatoes.
Red wine vinegar adds not only acidity but also a touch of sophistication to the salad, lifting the entire dish and enhancing the flavors of the roasted vegetables.
This salad is a popular choice for those following plant-based diets, as it is naturally vegetarian, and can easily be made vegan by omitting any non-vegan ingredients like cheese or bacon.

This Roasted Sweet Potato and Kale Salad offers more than just a tasty dish it's a celebration of vibrant, nutritious ingredients. Its origins reflect a combination of ancient and contemporary influences, regional ingredients, and a thoughtful approach to balance and flavor. Whether you're serving it as a side at a holiday dinner or as a healthy lunch, this salad is sure to delight with every bite!

FAQ about Roasted Sweet Potato and Kale Salad Recipe

Leftover Roasted Sweet Potato and Kale Salad can be stored in an airtight container in the refrigerator for up to 3 days. It's best to store it cold and eat it within that time frame for the best flavor and texture.

Yes, you can prepare the components of the salad (roast the sweet potatoes, sauté the kale and onions) ahead of time and refrigerate them separately. When ready to serve, simply combine the ingredients and toss with red wine vinegar and fresh thyme.

Absolutely! While this recipe is traditionally served cold, you can also serve it warm by mixing the roasted sweet potatoes and sautéed kale together while still warm. Many people enjoy this dish both warm and cold.

Yes, you can substitute kale with other hearty greens like spinach, arugula, or Swiss chard. Keep in mind that the texture and flavor will differ slightly, with spinach being more tender and arugula offering a peppery taste.

To prevent the sweet potatoes from becoming mushy, make sure to cut them into uniform 1-inch cubes so they cook evenly. Also, ensure that they are not overcrowded on the baking sheet, as this can cause them to steam instead of roast.

Yes, you can easily add protein to this salad. Grilled chicken, turkey sausage, or even chickpeas would be great additions. Simply add them to the salad after the vegetables have cooled to room temperature.

It's not recommended to freeze the entire salad, as kale and sweet potatoes may lose their texture once thawed. However, you can freeze the roasted sweet potatoes separately and reheat them when needed. The kale and dressing are best enjoyed fresh.

If you don’t have red wine vinegar, you can substitute with apple cider vinegar or balsamic vinegar. Each will give the salad a slightly different flavor profile, but they'll still work well.

Comments

Karen Carter

10/06/2025 01:52:54 PM

Made it today — instant hit! 🤤

Cheryl Minskey

10/10/2020 03:52:47 PM

I really love this recipe as is however I've gone oil-free now so here are the changes I now make. I steam the sweet potatoes in an instant pot before putting them in an air fryer for about 10 minutes. I saute the onions, garlic and kale in a little vegetable broth instead of olive oil. I didn't miss the oil at all it still tastes great!

Tracey

08/05/2020 02:07:05 AM

Love the bitter kale with sweet potatoes! I fried thick cut bacon and used the grease to sauté the kale, then crumbled the bacon and added at the end. The salty bacon was a wonderful addition!

Rolande

07/08/2019 01:08:49 AM

I made so many changes, I give it a 5 for a very interchangeable recipe! I replaced chopped garlic with scapes from the garden and threw in some chopped leftover red pepper . I microwaved a diced sweet potato then tossed it into translucent onions so they could both caramelize. As time was of the essence, I didn’t cool anything but instead tossed the torn kale with the wine at the end for my warm salad version. I threw in some macadamia nuts into the mix and served with a sprinkle of thyme. Thanks for the inspiration and awesome springboard to launch from!

JandL

01/07/2016 09:33:04 AM

This was excellent. I followed the recipe very closely, but instead of putting in the fridge and serving cold, I served it warm with some sliced Italian sausage. Sauteed the garlic and onion as directed, threw the kale in the pot and let it wilt slightly, pulled the potatoes out of the oven, added them to the pot along with the sausage. Finally, added the red wine vinegar and mixed until well distributed. Adding the sausage made this an excellent one dish dinner. Also, quite healthy when using chicken sausage. Great for those New Years resolutions!

Susan B

12/02/2015 07:25:55 PM

I made this as written, but thought it was a lot of trouble and took extra time I don't have to cool everything and serve it cold. Why bother? I made it again and kept it all warm to serve. We liked it much better! I also sprinkle the sweet potatoes with a little cinnamon and roast them in coconut oil. Yum!

joymarie

02/16/2017 11:31:17 PM

Good recipe. Followed the instructions with only a few changes due to what I had in the fridge. Did not use garlic but made sure my sweet onion was very caramelized along with 1 pound of turkey sausage in the same fry pan. Make sure you add plenty of fresh kale. Fresh thyme at the end, salt and pepper and a couple of tablespoons of real maple syrup instead of vinegar created a nice play between salt and sweet.

Becki J Manning

01/17/2017 01:24:07 PM

Delish! This is a winner for anyone who likes sweet potatoes and kale. I agree with those who carmelized the onions first, then added the garlic along with the torn kale pieces. I used balsamic vinegar because that's my preference. I followed the recipe to cool and combine, but also reserved out some to eat hot. While it's good both ways, I actually preferred it hot. I tossed in a few sunflower seeds in the cold version, to give it a little crunch.

carolinagirl

01/16/2017 01:39:25 PM

I made this according to the recipe and it was excellent! I did use sweet potatoes because that's what I had on hand. Also served it warm and added garlic to the pan after onions were carmalized so garlic wouldn't burn. I made it a second time and topped with toasted walnuts and goat cheese as another reviewer suggested. Those additions made it even better and gave more dimension to the dish.

Raygun

07/03/2019 12:03:15 AM

I cook this dish alllllll the time. Absolute fave around here. I make it more delicious/ less healthy by cooking bacon first, then cooking onions, garlic, and kale in some of the bacon fat instead of olive oil. Toss it with goat cheese, bacon crumbles, and hot pepper vinegar before serving... YUM

Llhmel

03/11/2021 12:48:57 PM

This has amazing flavors and fairly simple to make. I used the AirFrier to cook the cubed potatoes and just added to the caramelized onions. The splash of red wine vinegar in the dish was perfect.

Ryan Taylor

01/23/2025 11:03:45 PM

Even my picky friends were impressed.

Melissa

07/11/2023 11:19:36 PM

I followed the advice and cooked the garlic with the kale. I also added the vinegar to the kale/onion portion before adding the sweet potatoes. I thought it was a beautiful and delicious salad.

rcbullar

01/10/2021 08:15:59 PM

Yummy. Only change I would make is to add the garlic considerably after the onions, as it tends to cook faster and then burn, which will give you a bitterness you won't want.

tandoran

12/05/2020 11:34:09 PM

Yuk

Julie Fedorvich

10/21/2020 12:37:54 AM

Amazing!! I also added roasted beets, and then sprinkled with feta, pumpkin seeds, and pine nuts!! My hubby doesn’t like kale but loved this recipe a lot!! He evens wants leftovers for his lunch!! October 20/2020

kjpatek

09/13/2020 10:03:28 PM

Tried this recipe to introduce myself to kale and it has become one of my favorite sides. I usually eat it warm.

recipes

09/07/2020 09:35:11 PM

We like this recipe. Healthy and delicious.

Ann

04/17/2020 10:50:47 PM

I made this as is and it was good - will make it again.

Stella Angotti

02/24/2020 10:56:53 PM

For family dinners or having guests over there will not be any leftovers. Easy to make and taste wonderful.

Roasted Sweet Potato and Kale Salad Recipe

Ingredients

Directions

Nutrition Facts

FAQ about Roasted Sweet Potato and Kale Salad Recipe