Kale and Roasted Vegetable Salad

Is there anything more satisfying than a salad that feels like a vibrant celebration on your plate? With each forkful of tender, leafy kale mingling with sweet, caramelized cubes of roasted sweet potato, you’ll find yourself grinning at how good healthy can taste. I still remember the first time I massaged kale—gently working in a drizzle of olive oil and a pinch of salt until those once-rigid leaves transformed into silky ribbons. It felt like a secret unlocked in my kitchen! And let’s not forget the colorful parade of red bell pepper, zucchini, and red onion joining the party, each veggie bringing its own texture and flavor. This recipe turns a humble bunch of kale into a lively centerpiece, brilliant for brightening up any lunch or dinner table.

This dish ticks all the boxes: it’s vegetarian, gluten-free, and beginner-friendly, yet dazzling enough to impress guests. You’ll be roasting veggies for just 20–25 minutes, whisking together a zesty dressing of apple cider vinegar, lemon juice, honey, Dijon mustard, and olive oil, then tossing everything with juicy halved cherry tomatoes, crunchy sunflower seeds, and tangy feta cheese. With just 15 minutes of prep and a total of 350 calories per serving, you have the perfect any-time meal that’s as nutritious as it is delicious. Savor the vibrant flavors of roasted veggies tossed with kale for a nutritious twist on a classic salad—it’s a recipe you’ll turn to again and again!

KEY INGREDIENTS IN KALE AND ROASTED VEGETABLE SALAD

Every ingredient in this salad plays its part, transforming simple produce into a symphony of taste, texture, and color. From the sturdy base of kale to the finishing notes of feta crumbles, here’s why each element belongs in your bowl:

• Kale: The backbone of this salad, chopped and massaged to mellow its bitterness and create a tender, leafy canvas.
• Sweet Potato: Adds natural sweetness and satisfying heft after roasting to golden perfection.
• Red Bell Pepper: Contributes bright color and a crisp, juicy crunch that awakens the senses.
• Zucchini: Roasts to a tender softness, soaking up olive oil and seasoning for subtle flavor.
• Red Onion: When roasted, transforms into slightly sweet, caramelized wedges that layer depth into every bite.
• Olive Oil: Serves double duty—coating veggies for roasting and creating a silky base in the dressing.
• Salt & Pepper: Essential seasonings that highlight the natural flavors of both vegetables and dressing.
• Cherry Tomatoes: Bursting with juicy acidity, they inject pops of freshness throughout the salad.
• Sunflower Seeds: Offer a delightful crunch and a boost of nutty flavor to contrast soft greens.
• Feta Cheese: Crumbled atop for a creamy, tangy finish that balances sweet and bitter notes.
• Apple Cider Vinegar: Brings bright acidity to the dressing, cutting through richness.
• Lemon Juice: Infuses a zesty citrus punch that lifts the entire salad.
• Honey: Provides a gentle sweetness that harmonizes the tangy and savory elements.
• Dijon Mustard: Acts as an emulsifier and adds a subtle, spicy kick to the vinaigrette.

HOW TO MAKE KALE AND ROASTED VEGETABLE SALAD

Follow these simple steps and you’ll have a colorful, nutrient-packed salad ready in under an hour. From preheating the oven to that final toss, here’s how to bring everything together:

1. Preheat your oven to 400°F (200°C). This ensures the tray is hot and ready for perfectly roasted vegetables.

2. Toss the sweet potato, red bell pepper, zucchini, and red onion with olive oil, salt, and pepper on a large baking sheet. Spread everything in a single layer so each piece can caramelize.

3. Roast the vegetables for 20–25 minutes, or until tender and slightly browned around the edges. Remember to turn them halfway through for even cooking.

4. While veggies are roasting, whisk together olive oil, apple cider vinegar, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl. Taste and adjust seasoning as needed.

5. In a large salad bowl, combine the chopped kale and massage it gently with a little olive oil and salt for about two minutes to soften the leaves.

6. Add the roasted vegetables, cherry tomatoes, sunflower seeds, and crumbled feta cheese to the kale.

7. Drizzle the dressing over the salad and toss everything together until well coated and evenly distributed.

8. Serve immediately for optimum freshness, or store in the refrigerator for up to two days—salad gets even more flavorful after a short rest!

SERVING SUGGESTIONS FOR KALE AND ROASTED VEGETABLE SALAD

This versatile salad shines whether it’s the star of the meal or a vibrant sidekick. With its kale base and sweet-roasted medley, you can tailor your presentation to suit any occasion. Here are some fun ideas to make every serving feel special:

• Enjoy it as a standalone meal by topping with grilled chicken or chickpeas for extra protein, turning it into a satisfying lunch or dinner.
• Pair with a warm, crusty baguette or herbed focaccia; the soft, chewy bread is perfect for mopping up every last drop of that zesty dressing.
• Pack it into meal-prep containers for a grab-and-go lunch; keep the dressing in a separate little jar to maintain that fresh crunch all week.
• Garnish with a sprinkle of fresh herbs—think parsley or basil—and a lemon wedge on the side for a pop of color and an extra citrus zing before serving.

HOW TO STORE KALE AND ROASTED VEGETABLE SALAD

Storing this salad properly makes midweek meals a breeze and helps maintain all those bright flavors and textures. Give yourself the gift of easy lunches or sides by following these tips to keep everything tasting its best:

• Refrigerate in an Airtight Container: Transfer the salad into a sealed container within two hours of assembling. This locks in freshness and prevents any off-flavors.
• Keep the Dressing Separate: If you know you won’t eat it right away, store the dressing in its own jar. That way, the kale stays crisp and the veggies hold their texture.
• Use Shallow Storage: Spread the salad in a shallow dish to cool and chill evenly, avoiding soggy spots in the middle.
• Consume Within Two Days: While kale holds up well, the roasted veggies and dressing are best enjoyed within 48 hours for peak taste and nutrition.

CONCLUSION

This Kale and Roasted Vegetable Salad is a shining example of how simple ingredients can come together to create something truly special. From the first step of massaging kale into tender ribbons, to the moment you savor that final forkful, you’re building layers of flavor and texture that never fail to impress. Whether you’re seeking a hearty vegetarian lunch, a vibrant side for dinner, or meal-prep magic, this recipe checks all the boxes: it’s beginner-friendly, gluten-free, and packed with nutritious produce. Feel free to swap in your favorite veggies, add grilled chicken or legumes for protein, or tweak the dressing to suit your taste buds. And if you ever need a reference, you can conveniently print this article and save it in your recipe binder for quick access later.

Below you’ll also find a FAQ section to help troubleshoot any questions that pop up while making the salad. I’d love to hear your thoughts—whether you have tweaks you love, questions about technique, or need support if something doesn’t go quite as planned. Drop a comment, share your feedback, or ask away if you give this recipe a whirl. Happy cooking!

Print Recipe

Kale and Roasted Vegetable Salad

Author: Max Turner Courses: Lunch

Difficulty: Beginner Prep Time 15 mins Cook Time 25 mins Rest Time 10 mins Total Time 50 mins

Calories: 350

Description

This Kale and Roasted Vegetable Salad brings together earthy kale, sweet roasted veggies, and a zesty dressing, filling each bite with nutrition and flavor. Perfect for any meal!

Ingredients

Scale

1/2x 1x 2x 3x

• 1 bunch of kale, stems removed and leaves chopped

• 1 large sweet potato, peeled and diced

• 1 red bell pepper, sliced

• 1 zucchini, sliced

• 1 red onion, cut into wedges

• 2 tablespoons olive oil

• Salt and pepper to taste

• 1 cup cherry tomatoes, halved

• ¼ cup sunflower seeds

• ¼ cup crumbled feta cheese

• For the dressing:

• 3 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 tablespoon lemon juice

• 1 teaspoon honey

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potato, red bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Spread them out in a single layer.
3. Roast the vegetables in the oven for 20-25 minutes, or until they are tender and slightly caramelized. Turn the vegetables halfway through roasting for even cooking.
4. While the vegetables are roasting, prepare the dressing by whisking together olive oil, apple cider vinegar, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl. Adjust the seasoning to taste.
5. In a large salad bowl, combine the chopped kale and massage it gently with a little olive oil and salt for a couple of minutes to soften the leaves.
6. Add the roasted vegetables, cherry tomatoes, sunflower seeds, and crumbled feta cheese to the kale.
7. Drizzle the dressing over the salad and toss everything together until well combined.
8. Serve immediately or store in the refrigerator for up to two days.

Note

• Massaging the kale helps to tenderize it and reduce its bitterness.
• You can substitute any of the vegetables with your favorites, like carrots or Brussels sprouts.
• Add a protein of choice, such as grilled chicken or chickpeas, for a more filling meal.
• This salad pairs well with a crusty piece of bread or as a side dish for a variety of main courses.

Keywords: kale salad, roasted vegetables, healthy recipe, vegetarian, salad dressing, gluten-free