Roasted Sweet Potato Kale and Quinoa Salad: A Nutritious Power Bowl Recipe
Looking for a healthy, filling meal that combines amazing flavors and nutrition? This roasted sweet potato kale and quinoa salad brings together three superfoods in one colorful bowl. Perfect for meal prep, lunch, or dinner, this recipe offers plant-based protein, fiber, and vitamins your body craves.
What Makes This Salad Special
This nutrient-dense salad combines the natural sweetness of roasted sweet potatoes with the earthy taste of massaged kale and fluffy quinoa. The result is a satisfying meal that works as a main dish or hearty side. Each ingredient brings unique health benefits while creating a perfect balance of textures and flavors.
Sweet potatoes provide beta-carotene, fiber, and natural sweetness. Kale delivers iron, calcium, and vitamins A, C, and K. Quinoa offers complete protein and essential amino acids, making this salad particularly great for vegetarians and vegans.
Ingredients You’ll Need
For the Salad Base
- 2 large sweet potatoes (about 2 pounds), cubed
- 1 cup quinoa, uncooked
- 4 cups fresh kale, stems removed and chopped
- 1/2 red onion, thinly sliced
- 1/2 cup dried cranberries
- 1/2 cup toasted pumpkin seeds (pepitas)
- 1/3 cup crumbled feta cheese (optional)
For Roasting Sweet Potatoes
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
For the Lemon Tahini Dressing
- 3 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon maple syrup
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 2-3 tablespoons warm water
- Salt and pepper to taste
Step-by-Step Instructions
Preparing the Sweet Potatoes
- Preheat your oven to 425°F (220°C).
- Wash and cube the sweet potatoes into 1-inch pieces. Leave the skin on for extra nutrients and fiber.
- Toss the cubed sweet potatoes with olive oil, salt, pepper, paprika, and garlic powder in a large bowl.
- Spread evenly on a baking sheet lined with parchment paper.
- Roast for 25-30 minutes, flipping halfway through, until tender and slightly caramelized at the edges.
Cooking the Quinoa
- Rinse quinoa thoroughly in a fine-mesh strainer under cold water for 2 minutes.
- Combine quinoa with 2 cups of water in a medium saucepan.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Remove from heat and let stand for 5 minutes before fluffing with a fork.
- Cool completely before adding to the salad.
Preparing the Kale
- Remove tough stems from kale leaves and chop into bite-sized pieces.
- Place chopped kale in a large salad bowl.
- Drizzle with a little olive oil and massage the leaves with your hands for 2-3 minutes until they become darker and softer.
- Season lightly with salt and set aside.
Making the Tahini Dressing
- Whisk together tahini, lemon juice, maple syrup, olive oil, and minced garlic in a small bowl.
- Add warm water gradually, one tablespoon at a time, until you reach your desired consistency.
- Season with salt and pepper to taste.
Assembling Your Power Bowl Salad
- Add the cooled quinoa to the massaged kale.
- Gently fold in the roasted sweet potatoes while they’re still slightly warm.
- Add sliced red onion, dried cranberries, and toasted pumpkin seeds.
- Drizzle with tahini dressing and toss gently to combine.
- Top with crumbled feta cheese if using.
- Serve immediately or refrigerate for up to 3 days.
Nutritional Benefits
This wholesome salad provides a complete nutritional profile that supports overall health:
Protein: Quinoa and pumpkin seeds deliver plant-based protein for muscle maintenance and satiety.
Fiber: Sweet potatoes, kale, and quinoa provide digestive fiber that helps maintain stable blood sugar levels.
Antioxidants: The colorful vegetables offer various antioxidants that support immune function and reduce inflammation.
Healthy Fats: Tahini, olive oil, and pumpkin seeds provide essential fatty acids for heart and brain health.
Storage and Meal Prep Tips
This make-ahead salad stores beautifully in the refrigerator for up to 4 days. Here are some storage tips:
- Store dressing separately if meal prepping to prevent soggy greens
- Keep ingredients in individual containers and combine when ready to eat
- Add delicate toppings like feta cheese just before serving
- Refresh leftovers with a squeeze of fresh lemon juice
Delicious Variations
Seasonal Adaptations
- Fall version: Add roasted butternut squash and chopped apples
- Summer twist: Include fresh berries and cucumber
- Winter option: Try roasted Brussels sprouts and pomegranate seeds
Protein Additions
- Grilled chicken breast
- Chickpeas or white beans
- Hard-boiled eggs
- Tofu or tempeh
Different Dressings
- Balsamic vinaigrette: Mix balsamic vinegar, olive oil, and Dijon mustard
- Apple cider dressing: Combine apple cider vinegar, honey, and olive oil
- Avocado lime: Blend avocado, lime juice, and cilantro
FAQs
Can I make this salad ahead of time?
Yes, this salad actually tastes better after the flavors have time to meld. Store in the refrigerator for up to 4 days. Keep the dressing separate if you prefer crispier kale.
What can I substitute for tahini in the dressing?
You can use almond butter, sunflower seed butter, or even Greek yogurt as alternatives. Each will create a slightly different flavor profile but still taste delicious.
How do I prevent the quinoa from being mushy?
Make sure to rinse the quinoa thoroughly before cooking and avoid overcooking. Let it cool completely before adding to the salad to maintain the best texture.
Can I freeze this salad?
This salad doesn’t freeze well due to the fresh vegetables and quinoa texture. It’s best enjoyed fresh or refrigerated for a few days.
Is this salad gluten-free?
Yes, this recipe is naturally gluten-free. Quinoa is a gluten-free grain alternative that’s safe for those with celiac disease or gluten sensitivity.
How can I make this salad more filling?
Add more protein like chickpeas, grilled chicken, or extra nuts and seeds. You can also increase the quinoa portion for more complex carbohydrates.
This roasted sweet potato kale and quinoa salad proves that healthy eating can be both satisfying and delicious. With its combination of textures, flavors, and nutrients, it’s sure to become a regular in your meal rotation.
Roasted Sweet Potato, Kale, and Quinoa Salad
A hearty, nutrient-dense salad featuring roasted sweet potatoes, massaged kale, and fluffy quinoa, tossed with a bright lemon-tahini dressing. Perfect for meal prep, lunch, or dinner, with options for vegan and gluten-free.
Ingredients
For the Salad:
- 2 large sweet potatoes (about 2 pounds), cubed into 1-inch pieces
- 1 cup quinoa, uncooked
- 4 cups fresh kale, stems removed and chopped
- 1/2 red onion, thinly sliced
- 1/2 cup dried cranberries
- 1/2 cup toasted pumpkin seeds (pepitas)
- 1/3 cup crumbled feta cheese (optional)
For Roasting the Sweet Potatoes:
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
For the Lemon Tahini Dressing:
- 3 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon maple syrup
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 2–3 tablespoons warm water
- Salt and pepper, to taste
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment.
- Wash and cube sweet potatoes into 1-inch pieces; leave skins on if desired.
- In a bowl, toss sweet potatoes with olive oil, salt, pepper, paprika, and garlic powder. Spread on the prepared baking sheet.
- Roast for 25–30 minutes, flipping halfway, until tender and caramelized at the edges.
- Rinse quinoa in a fine-mesh strainer under cold water for 2 minutes.
- Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
- Remove quinoa from heat and let stand, covered, for 5 minutes. Fluff with a fork and cool completely.
- Remove tough stems from kale and chop into bite-sized pieces. Add to a large salad bowl.
- Drizzle kale with a little olive oil and massage for 2–3 minutes until darker and softer. Season lightly with salt.
- In a small bowl, whisk tahini, lemon juice, maple syrup, olive oil, and minced garlic. Add warm water 1 tablespoon at a time to reach desired consistency. Season with salt and pepper.
- Add cooled quinoa to the massaged kale and toss.
- Gently fold in roasted sweet potatoes, sliced red onion, dried cranberries, and toasted pumpkin seeds.
- Drizzle with lemon-tahini dressing and toss to combine.
- Top with crumbled feta, if using. Serve immediately or chill.
Notes
- Vegan option: Omit feta or use dairy-free feta.
- Protein boosts: Add chickpeas, grilled chicken, tofu, tempeh, or hard-boiled eggs.
- Dressing swaps: Balsamic vinaigrette; apple cider vinaigrette; avocado-lime.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 583Total Fat: 24gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 11mgSodium: 792mgCarbohydrates: 83gFiber: 12gSugar: 26gProtein: 16g
The nutrition information provided is an estimate calculated using an online nutrition calculator. It should not be considered a substitute for professional advice. Exact values may vary depending on ingredient brands, measurements, preparation methods, and portion sizes. For the most accurate results, please consult a registered dietitian or use your own preferred nutrition calculator.
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