Kale and Sweet Potato Salad with Honey-Lime Dressing Recipe
When it comes to healthy eating, accessibility is key. Dinner choices are often rooted in convenience, so we need to make the healthy option an easy option. If the thought of putting dinner on the table seems too daunting on my car ride home, you’ll likely find me snagging pad thai and drunken noodles from my favorite neighborhood Thai joint. Conversely, if I have dinner prepped and ready to go at home, I’m less likely to swing by a drive-thru. As a dietitian, I know that many of my clients have this same mindset. Therefore, my goal is always to simplify the healthy-cooking process.
For quick, packable lunches, I turn my fridge into a DIY salad bar. It’s the best way I can think of to forgo cafeteria lunches and sneak in at least two servings of vegetables for lunch. I make all of the ingredients separately on Sunday, then pack them into individual containers to store in the fridge. In the morning, I quickly assemble the salads alongside a small container of homemade honey-lime dressing.
With 14 grams of protein and almost 12 grams of fiber, this isn’t your average salad. Packed with black beans, quinoa and roasted sweet potatoes, this salad is both hearty and filling, designed to keep you full well beyond the 2:30 p.m. snack break. Add texture and creaminess with crumbled feta cheese, then toss in a slightly sweet, tart honey-lime dressing. For a completely plant-based salad, replace the tangy feta cheese with cubed avocado. Or add both for another serving of heart-healthy monounsaturated fats.
Kale and Sweet Potato Salad with Honey-Lime Dressing
Makes 5 salads
For the salad:
1 teaspoon coconut oil
2 cups cubed sweet potatoes (peeled and cut into 1/2-inch chunks)
1 teaspoon light brown sugar, packed
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 bunch Tuscan kale, finely chopped (about 7 to 8 cups chopped kale)
1 cup black beans, drained and rinsed if canned
1/3 cup quinoa
1/4 cup crumbled feta
For the dressing:
1/4 cup fresh lime juice
3 tablespoons olive oil
2 tablespoons honey
1 garlic clove, peeled and minced
1 teaspoon chopped jalapeno pepper
Heat oven to 350 degrees F. Melt the coconut oil in a small saucepan over low heat.
In a large bowl, toss together potatoes, coconut oil, sugar, salt and pepper.
Spread the potatoes in an even layer on a large baking sheet. Roast, tossing occasionally, until soft and caramelized, about 45 minutes to 1 hour.
While the sweet potatoes are roasting, add quinoa and 2/3 cup water to a medium saucepan and bring to a boil. Reduce heat to low, cover and cook for 12 to 15 minutes until quinoa is tender.
Whisk together the lime juice, olive oil, honey, garlic clove and jalapeno pepper.
If serving immediately, toss together the kale, roasted sweet potato, black beans, quinoa and feta, then drizzle with honey-lime dressing. Divide among four plates and serve. If packing for later, refrigerate the sweet potatoes, kale, black beans, cooked quinoa and crumbled feta in separate containers. Assemble as needed for a quick and healthy meal!
Per serving: Calories 454, Fat 15 g (Saturated 4 g), Cholesterol 8 mg, Sodium 326 mg, Carbohydrate 70 , Fiber 12 g, Sugars 11 g, Protein 14 g
Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge, a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”