Kale Sweet Potato Salad

At $2.20 a serving, Kale Sweet Potato Salad makes healthy meal preparation easy! This beautiful salad is packed with vitamins and antioxidants. For me, meal prep is important to eating healthy. Where I work does not offer a cafeteria which means bring your lunch or go out to eat. My work lunch is a baby spinach salad, which I adore and never get tired of enjoying!

Unfortunately purchasing baby spinach is a hit or miss with how long it lasts. The natural water in spinach can result in a bag of soggy spinach! No matter what you do, it can be tough to salvage. To the rescue is a wonderful Kale Sweet Potato Salad!! Read on for step by step instructions and 6 Healthy Meal Prep Tips!

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Load up on Nutrients!

Before we start with making our salad lets talk about all our wonderful ingredients. They include a wide range of nutrients and provide beautiful, healthy colors. Of course I would encourage you to conduct your own research as to the benefits. And to seek your own doctor’s or nutritionist for guidance. Information on Supper Plate is not meant to provide medical or nutritional advice. 

• Let’s start with our base ingredient of Kale. It is a wonderful superfood where I discuss the nutrients and preparation in my post “How to Prepare Kale”.
• Sweet potatoes with their beautiful orange color is high in an antioxidant known as beta-carotene which converts to vitamin A once consumed. Roasting them definitely brings out their delicious flavors. 
• A new ingredient for us is red quinoa. It is high in fiber, vitamins, minerals, and antioxidants, it’s also an excellent source of protein and naturally gluten-free. One half cup of cooked red quinoa is 4 grams of protein. Plus provides a wonderful pop of color and remember we eat with our eyes!
• Carrots is another beautiful orange vegetable. They are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Plus they add a nice crunch to the salad. 
• A tablespoon of raw pumpkin seeds provides 3.8 grams of protein, 31% of our daily value of iron, a rich source of fiber plus other vitamins! As a tip, raw pumpkin seeds will go bad so keep them in the refrigerator. Plus purchase them at a supermarket that turns them over for fresher raw pumpkins seeds. Look for a rich green color. 
• Our cheese selection is feta. It is lower in fat and calories than aged cheeses like cheddar or parmesan. Plus it contains more calcium and B vitamins than other cheeses.

Kale Sweet Potato Salad Recipe

1. Detailed Instructions: Let’s start with preparing our Kale. Refer to my post “How to Prepare Kale” for step by step instructions.
2. Remove Kale Rib: We start with using a knife to remove the tough rib. Once the rib is removed, we chop the Kale into bite size pieces.
3. Rinse and Dry: Before enjoying we need to rinse away any dirt and then dry the Kale.
4. Oil and Vinegar: In a small measuring cup combine the Apple Cider Vinegar and Olive Oil.
5. Season: Add freshly ground salt and pepper.
6. Marinade: Take out a medium size bowl to toss the Kale with the dressing until well coated.
7. Refrigerate: Cover and place in the refrigerator for 1 hour to 3 days until desired tenderness.

Sweet Potatoes Preparation

1. Oven: We start with preheating the oven to 450 degrees.
2. Prepare Baking Pan: Line a baking pan with non-stick aluminum foil.
3. Sweet Potatoes Prep: Wash and dry sweet potatoes. Peel with a vegetable peeler. Cut into 1 inch pieces.
4. Season Sweet Potatoes: Toss sweet potatoes with Olive Oil and add any desired seasoning. My preference is to layer ingredients with flavor to reduce the salad dressing. For the sweet potatoes I used Smoky Applewood rub as my seasoning.
5. Baking Pan: Place sweet potatoes onto the baking pan in a single layer.
6. Bake: Place baking pan in the oven and bake for 20-minutes. Turn the sweet potatoes after 10-minutes.
7. Cool and Store: Let the sweet potatoes cool and place into an airtight container. Store in the refrigerator. 

Red Quinoa Preparation

1. Prepare the red quinoa based upon the directions on the container.
2. I use the ratio of 1 cup of dry red quinoa to 2 cups of water.
3. After the red quinoa finishes cooking, let it cool in the pan before placing it into a container with a lid.
4. It lasts a week in the refrigerator.

Kale Sweet Potato Salad Preparation

1. Salad Bowl: Take out a nice salad bowl.
2. Add the Kale: Layer the Kale in this bowl reserving any excess dressing.
3. Add Ingredients: Add the salad ingredients of red quinoa, carrots, sweet potatoes, raw pumpkin seeds, and feta cheese.
4. Dressing: Mix a little Olive Oil with the excess dressing and pour over the salad.
5. Add Egg: Add a peeled hard boiled egg.
6. Note: For me, the Kale has sufficient dressing to cover the remaining ingredients. If that is not sufficient, mix up additional Olive Oil and Apple Cider Vinegar and pour over the salad. 

6 Healthy Meal Prep Tips

1. Kale: The wonderful part of this salad is the ability to make portions of it ahead of time. The Kale can easily be prepared for two to three days storing in the refrigerator.
2. Sweet Potatoes: The roasted sweet potatoes last for a week. But I would eliminate the olive oil from the sweet potatoes roasting them in their jackets. They will last longer without the olive oil.
3. Red Quinoa: The cooked Red Quinoa will last all week
4. Hard Boiled Eggs: Make the hard boiled eggs on the weekend to last for the week.
5. Measure and Store: Lastly, measure and store the remaining ingredients in small containers.
6. Assemble Salad: When ready to assemble the salad, everything is ready to be tossed together. Lunch for the week is now ready!! One less thing to worry about. 

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Kale Sweet Potato Salad

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Kale Sweet Potato Salad makes healthy meal prep easy! This beautiful salad is packed with vitamins and antioxidants. The wonderful part of this salad is the ability to make portions of it ahead of time.

5 from 5 votes

Print Pin Rate

Course: Cold Salads, Salad

Cuisine: American

Keyword: Healthy meal prep, Kale Sweet Potato Salad, sweet potato kale quinoa

Prep Time: 30 minutes minutes

Cook Time: 30 minutes minutes

Servings: 2 servings

servings

Calories: 430kcal

Author: Bernice

Cost: $2.20 a Salad

Equipment

• Small and medium size bowls
• Baking pan
• Non-stick aluminum foil
• Cutting board and knife
• Vegetable peeler
• Large salad bowl

Ingredients

Kale Ingredients

• 1 cup Kale 67 grams or 2.4 ounces
• 1 tbsp Apple Cider Vinegar
• ½ tbsp Olive Oil for salads
• Salt and Pepper freshly ground

Sweet Potatoes Ingredients

• ½ cup Sweet Potatoes peeled, chopped into 1 inch pieces
• ½ tbsp Olive Oil for baking
• Seasonings

Salad Ingredients

• ½ cup Red Quinoa cooked and cooled
• ¼ cup Carrots shredded
• 1 tbsp Raw Pumpkin Seeds
• 1 tbsp Feta
• ½ tbsp Olive Oil for salads

Protein Ingredients

• 2 Hard Boiled Eggs

Instructions

Oven Preparation

• Preheat oven to 450 degrees to bake the sweet potatoes.
• Line a baking pan with non-stick aluminum foil

Kale Preparation

• Using a knife removes the tough rib. Wash, dry, and cut the Kale into bite size pieces.
• In a small bowl combine the Apple Cider Vinegar and Olive Oil.
• Add freshly grounded salt and pepper to the dressing.
• In a medium size bowl, toss Kale with the dressing until well coated.
• Cover and place in the refrigerator for 1 hour to 1 day until desired tenderness.

Sweet Potatoes Preparation

• Preheat oven to 450 degrees.
• Line a baking pan with non-stick aluminum foil
• Wash and dry sweet potatoes.
• Peel with a vegetable peeler.
• Cut into 1 inch pieces.
• Toss sweet potatoes with Olive Oil.
• Add any seasonings.
• Place on a baking pan.
• Bake for 20-minutes. Turn the sweet potatoes after 10-minutes.
• Let cool and place into an airtight container. Store in the refrigerator.

Salad Preparation

• Layer Kale in a large bowl reserving any excess dressing.
• Add salad ingredients except Olive Oil.
• Mix Olive Oil with the excess dressing and pour over the salad.
• Add a peeled hard boiled egg sliced.

Video

Recipe Notes

Calories are approximate depending upon serving size and ingredients. Please refer to my post “How to Prepare Kale”. Cost per serving can vary based upon the price of ingredients. 

Tips

• To save time, I bake the sweet potatoes at the same time cooking the Red Quinoa and eggs.
• The wonderful part of this salad is the ability to make portions of it ahead of time.
  • The Kale can easily be prepared for two days.
  • The red quinoa and hard boiled eggs will last all week.
  • For the sweet potatoes I would eliminate the olive oil and just roast them. They will keep fresher longer without the olive oil.
• Measure and store the remaining ingredients in small containers.
• When ready to assemble the salad, everything is ready to be tossed together.

Nutrition Facts

Kale Sweet Potato Salad

Amount Per Serving (2 servings)

Calories 430 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 5g31%

Cholesterol 194mg65%

Sodium 202mg9%

Potassium 670mg19%

Carbohydrates 40g13%

Fiber 5g21%

Sugar 3g3%

Protein 17g34%

Vitamin A 11033IU221%

Vitamin C 42mg51%

Calcium 152mg15%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.