Kale Sweet Potato Salad with Cranberries

Name: Kale Sweet Potato Salad with Cranberries
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 4 cups kale, chopped; 2 medium sweet potatoes, peeled and diced; 1 cup dried cranberries; 1/2 cup walnuts, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon honey; Salt and pepper to taste

Highlighted under: Light Eating Recipes

This vibrant Kale Sweet Potato Salad with Cranberries is a perfect blend of flavors and textures, making it a healthy and delicious choice for any meal.

Created by

Anna

Last updated on 2025-12-16T18:04:19.240Z

This Kale Sweet Potato Salad with Cranberries is not just a meal; it's an experience. The earthy flavors of kale and sweet potatoes, combined with the tartness of cranberries, create a delightful dish that is both nutritious and satisfying. Perfect for lunch or as a side at dinner!

        Why You'll Love This Recipe
        Nutritious and packed with vitamins
A delightful mix of textures and flavors
Perfect for meal prep or gatherings

      

A Nutrient Powerhouse

Kale is often referred to as a superfood for good reason. It is rich in vitamins A, C, and K, along with essential minerals like calcium and potassium. This leafy green not only supports your immune system but also promotes healthy skin and vision. When combined with sweet potatoes, which are high in fiber and antioxidants, this salad delivers a robust nutritional punch that can keep you feeling full and energized.

Sweet potatoes are a fantastic source of complex carbohydrates, providing sustained energy without the crash associated with sugary snacks. They are also packed with beta-carotene, which the body converts into vitamin A, playing a crucial role in eye health. The combination of kale and sweet potatoes creates a well-rounded dish that’s as nutritious as it is satisfying.

Flavorful Additions

The addition of dried cranberries to this salad not only provides a burst of sweetness but also adds a dose of antioxidants. These little berries are known for their health benefits, including supporting heart health and urinary tract health. They perfectly complement the earthiness of the sweet potatoes and the bitterness of the kale, creating a harmonious balance of flavors.

Walnuts contribute a delightful crunch and are an excellent source of omega-3 fatty acids, which are beneficial for heart health and brain function. The creamy feta cheese adds a savory depth to the salad, making each bite a medley of textures and tastes. Together, these ingredients transform a simple salad into a gourmet dish that can impress guests at any gathering.

Meal Prep Friendly

This Kale Sweet Potato Salad is not only delicious but also perfect for meal prep. You can easily make it ahead of time and store it in the refrigerator for up to three days. Just be sure to keep the dressing separate until you’re ready to serve to maintain the freshness of the ingredients. This makes it an ideal option for busy weekdays or healthy lunches on the go.

Whether you're packing it for a picnic, serving it at a family gathering, or simply enjoying it at home, this salad is versatile enough to fit any occasion. Feel free to customize it by adding your favorite proteins, such as grilled chicken or chickpeas, to make it even more filling. The possibilities are endless!

Ingredients

Salad Ingredients

4 cups kale, chopped
2 medium sweet potatoes, peeled and diced
1 cup dried cranberries
1/2 cup walnuts, chopped
1/4 cup feta cheese, crumbled

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon honey
Salt and pepper to taste

Combine all ingredients in a large bowl for a refreshing salad.

Instructions

Roast the Sweet Potatoes

Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender.

Prepare the Dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper. Set aside.

Assemble the Salad

In a large bowl, combine the chopped kale, roasted sweet potatoes, cranberries, walnuts, and feta cheese. Drizzle with the dressing and toss to combine.

Serve immediately or refrigerate for later. Enjoy your delicious salad!

Storage Tips

To store the Kale Sweet Potato Salad, place it in an airtight container in the fridge. The salad can last up to three days without losing its flavor. Just remember to keep the dressing separate until you're ready to eat. This helps prevent the kale from wilting and keeps the salad fresh and crisp.

If you anticipate leftovers, consider storing the components separately. Keep the roasted sweet potatoes, cranberries, walnuts, and feta in their own containers. This way, you can mix and match as you please, ensuring that every serving tastes as fresh as the first.

Serving Suggestions

This vibrant salad pairs wonderfully with a variety of main dishes. Serve it alongside grilled chicken or fish for a balanced meal, or enjoy it as a light lunch on its own. The flavors are versatile enough to complement both summer barbecues and winter gatherings alike.

For a more substantial meal, consider adding quinoa or farro to the mix. These grains will provide additional fiber and protein, making the salad even more satisfying. You can also include roasted chickpeas for added crunch and nutrition, creating a well-rounded dish that everyone will love.

Variations to Try

Don't hesitate to experiment with different ingredients to make this salad your own! For instance, try adding sliced apples or pears for a fruity twist, or incorporate roasted Brussels sprouts for an extra layer of flavor. The sweetness of the fruit can beautifully enhance the dish, while the sprouts add a unique texture.

Herbs can also elevate your salad. Fresh parsley, cilantro, or mint can add a refreshing note that brightens up the flavors. Feel free to mix up the nuts as well; pecans or almonds can provide a different crunch that complements the other ingredients beautifully.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the salad ahead of time. Just keep the dressing separate until you're ready to serve to prevent the kale from wilting.

→ Is this salad vegan?

To make this salad vegan, simply omit the feta cheese or replace it with a vegan cheese alternative.

→ What can I substitute for walnuts?

You can substitute walnuts with pecans, almonds, or even sunflower seeds for a nut-free option.

→ How long will leftovers last?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.