Roasted Sweet Potato, Red Onion & Pecan Salad with Peanut Dressing
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This incredibly flavorful salad includes massaged kale, roasted sweet potato and red onion, and pecans and is topped with a creamy peanut dressing. Whether you are making this salad for lunch or dinner, it is super easy to put together and will keep you feeling full and energized. It has become a regular part of my meal prep routine and I always look forward to having this salad for lunch.
Chocked Full of Superfoods
Included in this recipe are some superfood ingredients that come with incredible health benefits:
Kale has become quite popular recently and for good reason. It is incredibly nutrient-dense and is high in Vitamins C, A, and K, as well as Vitamin B6, Manganese, Calcium, Copper, and Potassium - a true superfood! Kale is high in antioxidants and polyphenols that help protect you from oxidative stress, therefore decreasing your chance of developing cancer. It also supports heart health by keeping your blood pressure within a healthy range and is anti-inflammatory. (reference)
Sweet Potatoes are high in Vitamin A (which supports eye health), Vitamin C, Vitamin B6, Manganese, and Potassium. They are high in fiber (6.6 grams per cup) which supports a healthy gut and are rich in antioxidants that reduce the risk of developing cancer and heart disease. (reference) They also help to keep your blood sugar levels balanced, helping to prevent that mid-afternoon energy crash.
Pecans are a great source of healthy fats, calcium, magnesium, and potassium. They help support healthy blood pressure and help keep your cholesterol levels in check, decreasing your risk of heart attacks and stroke. (reference)
Red onions are antioxidant powerhouses that protect your cells from damage, support your immune system and nerve function, and aid in red blood cell production. Their anti-inflammatory properties lower your risk of developing heart disease, high blood pressure, and blood clots, and they support healthy cholesterol levels. (reference)
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The Perfect Meal Prep Recipe
As I said before, this is truly one of the best meal prep recipes. I love making this salad for my lunches. Using these containers, I am able to make three large salads that stay fresh in the fridge until I’m ready to enjoy them for lunch.
Roast the Sweet Potato & Red Onion
Ingredients:
2 medium sweet potatoes
2 red onions
3 Tablespoons avocado oil for drizzling
Directions:
Preheat the oven to 425 degrees F. In a bowl, mix the diced sweet potato and red onion with olive oil until evenly coated.
Place the sweet potato and onion on a greased sheet pan in a single layer and season lightly with salt and pepper.
Bake in the oven for 30-35 minutes, mixing with a spatula halfway through, until the sweet potato and red onion are soft.
How to Massage Kale
As funny as it sounds, learning how to massage kale is a great skill to have. It makes kale incredibly soft and tender, and while it does require you to get your hands a little dirty, the end result will be well worth it!
Massaged kale makes a great base for any salad. All you need is some kale, olive oil, and some vinegar (your choice!) For this recipe, I used white balsamic vinegar. You can also use apple cider vinegar, white vinegar, lemon juice, or lime juice.
Ingredients:
3 cups kale
1 Tablespoon white balsamic vinegar
1 Tablespoon extra virgin olive oil
Directions:
Add the kale, vinegar, and olive oil to a bowl and, using your hands, massage the kale until it softens and turns a dark green. Don’t go easy on it - really use your hands to massage the oil and vinegar into the kale to allow it to break down. The kale is ready when it is a nice, dark green color.
Make the Peanut Dressing
Ingredients For the Peanut Dressing:
5 Tablespoons natural creamy peanut butter
2 Tablespoons coconut aminos or tamari (gluten free soy sauce)
3 Tablespoons water
1 teaspoon minced fresh garlic
1 teaspoon grated fresh ginger
How To Make the Dressing:
Using a whisk, mix everything together in a bowl until well combined. Add more water if needed to reach desired consistency.
How to Store Extra Salad Dressing
Making your own salad dressings is a great way to save money and control the ingredients that go into your foods. I always have dressings made and ready in the fridge to make it easy to throw together a healthy salad.
My favorite way to store all my sauces and dressings is with these jars and these lids. It’s easy to see what is stored in each container, and they are dishwasher safe.
Full Recipe and Directions:
Servings: 3 large salads
Ingredients:
For the Massaged Kale:
3 cups kale
1 Tablespoon white balsamic vinegar
1 Tablespoon extra virgin olive oil
For the Salad:
2 medium sweet potatoes
2 red onions
3 Tablespoons avocado oil for drizzling
6 Tablespoons pecans
For the Peanut Dressing:
5 Tablespoons natural creamy peanut butter
2 Tablespoons coconut aminos or tamari (gluten free soy sauce)
3 Tablespoons water
1 teaspoon minced fresh garlic
1 teaspoon grated fresh ginger
Directions:
Roast the veggies:
Preheat the oven to 425 degrees F.
In a bowl, mix the diced sweet potato and red onion with olive oil until evenly coated.
Place the sweet potato and onion on a greased sheet pan in a single layer and season lightly with salt and pepper.
Bake in the oven for 30-35 minutes, mixing with a spatula halfway through, until the sweet potato and red onion are soft.
Massage the kale:
Add the kale, vinegar, and olive oil to a bowl and, using your hands, massage the kale until it softens and turns a dark green. Don’t go easy on it - really use your hands to massage the oil and vinegar into the kale to allow it to break down. The kale is ready when it is a nice, dark green color.
Make the peanut dressing:
Using a whisk, mix everything together in a bowl until well combined. Add more water if needed to reach desired consistency.
Assemble the salad:
Divide the massaged kale into three bowls.
Add the roasted sweet potato, red onion, and pecans to each salad.
Add 2 Tablespoons of the peanut dressing to each salad and serve. If meal prepping, either keep the pecans and dressing in separate containers until ready to eat or mix all together right away (the pecans might just be a little soft if you mix all together right away.)
Nutrition:
Nutritional info for the salad:
Calories: 437 | Total Fat: 26 g | Total Carb: 50 g | Protein: 5 g | Fiber: 8 g
Nutritional info for 1 Tablespoon peanut dressing:
Calories: 50 | Total Fat: 4 g | Total Carb: 4 g | Protein: 2 g | Fiber: 0 g | Sugar: 2 g
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