Healthy Sweet Potato Salad

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–+ servings

Sweet potato and kale salad in a metal bowl

Healthy dinner in a hurry! This is a delicious, warm, sweet potato salad recipe with kale, perfect for when the days are starting to turn cooler. Packed with beta-carotene and vitamin A from the sweet potatoes and kale, plus healthy fibres from the nuts and wild rice.

We'll be using packets of microwavable basmati and wild rice, so it's a doddle to make! An ideal weekday dinner, or lunch, when you're short on time but don't want to compromise on nutrition and taste.

5 from 41 votes

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Course: Main Course, Salad, Side Dish

Cuisine: International

Prep Time: 5

Cook Time: 20

Total Time: 25

Servings: servings

Calories: 460kcal

Author: Maretha Corbett

Ingredients

▢ 800 gram sweet potatoes, the orange variety - peeled and chopped
▢ 2 packets 2-minute microwave rice - 'Basmati and wild rice' mix - 250g each
▢ 1 tablespoon olive oil
▢ 200 gram red onion - roughly one large onion, chopped
▢ 200 gram kale
▢ 100 gram red pesto
▢ 50 gram pecan nuts - broken into smaller pieces
▢ 50 gram pine nuts - toasted
▢ salt and pepper

Instructions

Prepping

Start by peeling and chopping the sweet potatoes into smaller chunks, about 1 inch/2.5cm in diameter
Peel and chop the red onion into small pieces.
Break the pecan nuts into smaller pieces by hand, no need to chop them finely with a knife.
In a hot pan, toast the pine nuts until golden.

Cooking

Add the sweet potatoes to a large lidded saucepan and add just enough water to cover them. Add salt to taste.
Place the lid on and cook until the sweet potatoes are done but still holding their shape, about 10-15 minutes.
Drain the water and place the lid back on to steam dry and to keep them warm. Set aside for now.
Cook the microwave rice according to the packet instructions
Add the olive oil to a large pan and heat up. Add the chopped onions. Fry on a medium-high heat until soft and golden.
Add the kale to the onion and stir through. It will look like a lot of kale at first but it reduces down quite quickly.
Fry for 2 minutes whilst stirring.
Add the red pesto and heat through.
Add the cooked rice, pecan nuts and toasted pine nuts to the kale. Season to taste with salt and pepper.
Finally, tip in the cooked sweet potato chunks and gently combine. A large spoon works well for this.
Serve warm or at room temperature. Can be served as a side dish or a main meal

Nutritional data disclaimer

Please keep in mind that the nutritional information provided below is calculated by a third party and we cannot guarantee the accuracy. We try our best to give you the most accurate information, but we do not take responsibility for errors that may be present. Also, the nutritional value of the recipe may change depending on the exact brands and products used. We recommend that you consult with a qualified healthcare professional or registered dietitian for personalised advice on your dietary needs.

Nutrition