Mediterranean Kale and Smoky Sweet Potato Salad with Seeds
This Mediterranean kale salad is vibrant, satisfying, and full of texture — featuring smoky roasted sweet potatoes, crisp kale, crunchy seeds, and a zesty lemon-garlic dressing. It’s a wholesome salad that balances sweetness, savoriness, and freshness, ideal for lunch or dinners.
⏱️ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the Roasted Sweet Potatoes
1 large sweet potato, peeled and cubed
1½ tbsp olive oil
½ tsp smoked paprika
¼ tsp cumin
¼ tsp garlic powder
Salt & pepper, to taste
For the Salad Base
3 cups chopped kale (Tuscan or curly)
1 cup baby spinach (optional, for balance)
¼ small red onion, thinly sliced
½ cup cherry tomatoes, halved
¼ cup crumbled feta or goat cheese
2 tbsp mixed seeds (pumpkin, sunflower, sesame, or chia)
1 tbsp chopped nuts (optional — almonds or walnuts work great)
For the Lemon Garlic Dressing
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
1 tsp honey or maple syrup
1 clove garlic, minced
½ tsp Dijon mustard (optional)
Salt & black pepper, to taste
Instructions
1. Roast the Sweet Potatoes
Preheat oven to 200°C (400°F).
Toss sweet potato cubes with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden and tender.
2. Massage the Kale
Place kale in a large bowl.
Drizzle with a touch of olive oil and a pinch of salt.
Massage with your hands for 1–2 minutes until softened and darker in color.
3. Make the Dressing
In a small jar or bowl, whisk together olive oil, lemon juice, honey, garlic, Dijon mustard, salt, and pepper until smooth.
4. Assemble the Salad
Add spinach, red onion, and cherry tomatoes to the kale.
Toss with half of the dressing.
Top with roasted sweet potatoes, feta, and mixed seeds.
Drizzle the remaining dressing on top.
5. Finish & Serve
Sprinkle extra seeds or nuts on top for crunch.
Serve immediately or chill for 10 minutes to let flavors meld.
Tips
Add chickpeas or quinoa for extra protein.
Replace feta with avocado for a dairy-free version.
For smoky depth, drizzle a touch of pomegranate molasses or balsamic glaze before serving.
️ Serving Ideas
Perfect as a main salad or a side to grilled chicken, salmon, or halloumi.
Serve with warm pita bread and Greek yogurt dip on the side.
❓ Frequently asked questions FAQs
Q: Can I meal prep this?
Yes! Keep the dressing separate and add just before serving. The salad lasts up to 3 days in the fridge.
Q: Can I use baby kale?
Definitely — it’s tender and doesn’t need massaging, perfect for quicker prep.
⚖️ Nutrition information
Calories: ~410
Protein: 10g
Carbs: 42g
Fat: 22g
Fiber: 7g