Mediterranean Creamy Kale & Sweet Potato Salad
This salad is a perfect balance of creamy, sweet, and savory.it features roasted sweet potatoes, massaged kale, chickpeas, and crunchy seeds, all coated in a creamy lemon-garlic tahini dressing.It’s hearty enough for a main meal but light and refreshing — a delicious, plant-based Mediterranean dish full of nutrients and flavor.
Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Salad:
2 medium sweet potatoes, peeled and cubed
1 tbsp olive oil
½ tsp smoked paprika
½ tsp cumin
Salt and black pepper, to taste
4 cups kale, stems removed and leaves chopped
1 tbsp lemon juice (for massaging kale)
1 cup cooked or canned chickpeas, rinsed and drained
½ small red onion, thinly sliced
¼ cup crumbled feta cheese (optional for Mediterranean touch)
2 tbsp toasted pumpkin seeds or chopped walnuts (optional, for crunch)
For the Creamy Mediterranean Dressing:
3 tbsp tahini (or Greek yogurt if preferred)
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp water (to thin, as needed)
1 small garlic clove, grated
½ tsp Dijon mustard (optional for depth)
¼ tsp salt
Freshly ground black pepper, to taste
Instructions
1. Roast the Sweet Potatoes:
1. Preheat oven to 425°F (220°C) and line a baking tray with parchment paper.
2. Toss sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper.
3. Spread evenly on the tray and roast for 20–25 minutes, flipping halfway through, until tender and golden around the edges.
2. Massage the Kale:
1. Place chopped kale in a large bowl.
2. Drizzle with 1 tbsp lemon juice and a pinch of salt.
3. Massage with your hands for 1–2 minutes until the leaves darken and soften — this removes bitterness and makes it tender.
3.Mix the ingredients:
1. In a small bowl, whisk together tahini, olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper.
2. Add 1–2 tbsp water as needed until smooth and pourable.
3. Taste and adjust seasoning (add more lemon for brightness or salt for balance).
4. Assemble the Salad:
1. Add roasted sweet potatoes, chickpeas, and sliced red onion to the massaged kale.
2. Pour over the creamy dressing and toss gently to coat everything evenly.
3. Top with feta cheese (if using) and pumpkin seeds or walnuts for crunch.
5. Serve:
Serve immediately, or refrigerate for 15–20 minutes to let flavors meld — delicious slightly chilled or at room temperature.
Notes & Tips
Make it a meal: Add quinoa, farro, or grilled halloumi for extra protein.
Vegan version: Skip the feta or use vegan cheese.
Meal prep: The salad keeps well for up to 3 days in the fridge — store dressing separately and toss before serving.
Extra flavor: Add chopped sun-dried tomatoes or roasted red peppers for a deeper Mediterranean touch.
Frequently asked questions FAQs
Q: Can I use spinach instead of kale?
A: Yes, baby spinach works perfectly — skip the massaging step.
Q: Is the dressing nut-free?
A: Yes! It’s made with tahini (sesame-based) or yogurt, no nuts required.
Q: Can I serve it warm?
A: Absolutely — it’s wonderful slightly warm with freshly roasted sweet potatoes.
Nutritional Information
Calories: 380
Protein: 10g
Fat: 21g
Carbohydrates: 40g
Fiber: 8g
Sugars: 9g
Sodium: 340mg