Kale and Sweet Potato Salad Recipe
This kale and sweet potato salad is a perfect blood pressure-friendly lunch idea, packed with fiber, vitamins, and minerals to support heart health.
Tossed with a balsamic glaze and topped with toasted almonds, this salad is a satisfying balance of sweet and savory flavors.
Enjoy this vibrant and nutrient-rich dish as a light meal or pair it with your favorite protein for a more filling option.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes | Approximately 280 calories Kale (2 cups): ~60 calories Sweet potato (1 medium): ~100 calories Toasted almonds (1 tbsp): ~50 calories Balsamic glaze (1 tbsp): ~20 calories Olive oil (1 tsp): ~50 calories |
Ingredients
- 2 cups fresh kale, stems removed and chopped
- 1 medium sweet potato, peeled and diced
- 1 tablespoon toasted almonds
- 1 tablespoon balsamic glaze
- 1 teaspoon olive oil
- Optional: a pinch of salt and pepper for seasoning
Instruction
- Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil and spread on a baking sheet. Roast for 20 minutes or until tender.
- While the sweet potatoes are roasting, massage the chopped kale with a drizzle of olive oil until it becomes tender.
- Combine roasted sweet potatoes and massaged kale in a large bowl.
- Drizzle with balsamic glaze and toss to coat evenly.
- Top with toasted almonds and optional seasoning. Serve immediately for a delicious, blood pressure-friendly meal.
Photos
Extra tips
Flavor variations
- Cheesy Touch: Add a sprinkle of grated Parmesan for extra flavor.
- Protein Boost: Add grilled chicken or chickpeas for added protein.
- Nutty Twist: Replace almonds with walnuts or pecans for a different flavor.
- Citrus Note: Add a splash of lemon juice for a fresh, tangy flavor.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Add the almonds just before serving to maintain their crunch.
- Reheat sweet potatoes separately if preferred warm.
- Kale can be massaged and stored in advance for easier preparation.
Nutritional insight
- Kale is a superfood rich in potassium, which supports blood pressure regulation and heart health.
- Sweet potatoes provide fiber, beta-carotene, and natural sweetness without spiking blood sugar levels.
- Toasted almonds offer healthy fats and a satisfying crunch to the dish.
- Balsamic glaze adds a touch of sweetness without excess calories or sodium.
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