Kale and Roasted Vegetable Salad

Kale and Roasted Vegetable Salad is like a rainbow on your plate—bursting with shades of crisp green, golden orange, deep red, and sunny yellow. Each forkful brings a crunchy kale base, tender roasted sweet potatoes, and colorful bell peppers that have taken on a hint of caramelized sweetness in the oven. The contrast between the earthy kale and the lightly charred veggies is simply irresistible. I’ve always found that cooking brings out the best in simple ingredients, and this salad is proof: a drizzle of tangy, zesty dressing elevates every bite and ties the flavors together in a way that feels both cozy and vibrant.

When I first tossed together chopped kale with a medley of roasted zucchini, red onion, and cherry tomatoes, I was struck by how quickly a few fresh ingredients could transform into a hearty, satisfying dish. It’s perfect for busy weeknights when you need something nourishing yet exciting, and it only takes about 50 minutes from start to finish—including a quick 10-minute rest time to let the flavors meld. With just 350 calories per serving, it’s an ideal choice whether you’re meal-prepping for the week or looking to impress friends at a casual get-together. Beginner-friendly and versatile, this salad feels at home on a lunch table or as a side for a cozy dinner. Plus, the colorful presentation practically begs for a second helping.

KEY INGREDIENTS IN KALE AND ROASTED VEGETABLE SALAD

Before you jump into cooking, let’s take a moment to appreciate the stars of our show. Each ingredient brings its own unique texture and flavor, working together to form a balanced, nutritious masterpiece that’s as pleasing to the eye as it is to the palate.

• Kale

A sturdy, nutrient-packed green that holds up beautifully under dressing. Massaging it with a touch of oil and salt softens the leaves and mellows out any bitterness.

• Sweet potato

Naturally sweet and creamy when roasted, it adds heft and a golden hue. The caramelized edges bring a delightful contrast to the greens.

• Red bell pepper

Crunchy and sweet, it livens up the salad with vibrant color and a juicy bite after a quick roast.

• Zucchini

Mild and tender, zucchini soaks up olive oil’s richness and roasts to a melt-in-your-mouth texture.

• Red onion

Adds subtle sharpness that turns sweet and mellow in the oven, balancing out the sweeter vegetables.

• Olive oil

The binding agent that brings sheen and flavor, ensuring each piece of veggie and green is lightly coated.

• Salt and pepper

Simple seasonings that enhance natural flavors without overpowering any ingredient.

• Cherry tomatoes

Juicy bursts of acidity that brighten each forkful and add a pop of color.

• Sunflower seeds

Provide a crunchy nutty note and a dose of healthy fats for extra crunch.

• Crumbled feta cheese

Salty and creamy, this cheese adds richness and tang, rounding out the textures.

• Apple cider vinegar

Lends a tangy bite to the dressing, balancing the oil and sweeteners.

• Lemon juice

Fresh and zesty, it lifts the entire dressing and cuts through the richer flavors.

• Honey

Just a hint of sweetness that softens the vinegar and mustard, making the dressing silky.

• Dijon mustard

Brings a gentle piquancy that emulsifies the dressing for a smooth finish.

HOW TO MAKE KALE AND ROASTED VEGETABLE SALAD

Ready to roll up your sleeves and create this colorful, flavor-packed salad? Follow these steps to transform simple ingredients into a dish that’s both nourishing and indulgent.

1. Preheat your oven to 400°F (200°C). This high heat will help the vegetables develop those lovely caramelized edges that add depth of flavor.

2. On a large baking sheet, toss the sweet potato, red bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Make sure each piece is evenly coated before spreading them out in a single layer—this ensures they roast uniformly.

3. Roast the vegetables in the oven for 20–25 minutes, or until they are tender and slightly caramelized. At the halfway mark, turn the vegetables with a spatula for even cooking and golden-brown perfection.

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. Taste and adjust the seasoning to make it perfectly tangy and balanced.

5. In a large salad bowl, combine the chopped kale and gently massage it with a little olive oil and salt for a couple of minutes. This step softens the leaves and reduces any bitterness, making raw kale delightfully tender.

6. Add the roasted vegetables, cherry tomatoes, sunflower seeds, and crumbled feta cheese to the kale. The contrast of colors and textures in this bowl is pure joy.

7. Drizzle the dressing over the salad and toss everything together until well combined. Serve immediately for the best texture, or cover and store in the refrigerator for up to two days.

SERVING SUGGESTIONS FOR KALE AND ROASTED VEGETABLE SALAD

When it comes to serving, this salad truly shines whether you keep it simple or dress it up for a special occasion. Its vibrant palette and balanced flavors make it a versatile companion to many meals. Here are a few ideas to help you present it like a pro and enhance every bite:

• Family-Style Platter

Arrange the salad on a large wooden board or platter for a rustic, communal feel. Garnish with extra sunflower seeds and a sprinkle of feta before passing it around the table, encouraging everyone to dig in and share.

• Individual Mason Jar Lunches

Layer the dressing at the bottom, followed by hearty vegetables and kale on top. Seal each jar tightly and toss just before eating. This meal-prep friendly approach keeps ingredients crisp for up to two days.

• Grilled Protein Duo

Serve alongside grilled chicken or pan-seared fish for a complete, protein-packed dinner. The char from the meat pairs beautifully with the roasted veggies and tangy dressing.

• Artisan Bread Accompaniment

Offer slices of crusty artisan bread or warm focaccia on the side. Tearing off a piece and scooping up salad creates a delightful textural contrast and makes the meal feel more indulgent.

HOW TO STORE KALE AND ROASTED VEGETABLE SALAD

Proper storage is key to preserving the delightful textures and flavors of your salad. While it’s best enjoyed fresh, you can extend its life by following a few simple strategies. Always remember that the dressing can wilt kale and soften roasted veggies over time, so smart storage choices go a long way in keeping everything crisp and vibrant.

• Store the salad in an airtight container in the refrigerator. This prevents exposure to air, slowing down moisture loss and keeping ingredients from turning soggy.

• Keep the dressing separate until you’re ready to serve. Use a small jar or sealed dipping cup to avoid prematurely wilting kale or roasting veggies.

• If you’ve already tossed everything together, try placing a piece of paper towel over the top before sealing the container. The towel absorbs excess moisture and helps maintain crispness.

• Enjoy within two days of preparation. After that, even with careful storage, the kale may soften too much and the roasted vegetables can lose their fresh-roasted charm.

CONCLUSION

Thank you for joining me on this flavorful journey through kale leaves, golden roasted vegetables, and zesty dressing. From the first tender massage of kale to the final toss of tangy dressing, every step in this recipe is designed to celebrate fresh, wholesome ingredients in a way that’s both inviting and easy. Whether you’re a seasoned home cook or a kitchen newbie, this beginner-friendly salad offers a perfect balance of textures and flavors—crunchy, savory, sweet, and bright—all in one satisfying bowl. With only 350 calories per serving and a quick prep time of about 15 minutes plus 25 minutes of roasting, it’s an efficient yet indulgent choice for lunch, dinner, or meal prep.

Feel free to print this article and save it for later use—you never know when you’ll crave a bowl of roasted veggie goodness! You can also find a FAQ below to answer any lingering questions. If you give this recipe a try or have ideas on how to make it your own, I’d love to hear from you. Drop a comment, share your tweaks, or ask any questions—let’s keep the conversation going and inspire even more colorful, healthy meals together!

Print Recipe

Kale and Roasted Vegetable Salad

Author: Annie Delgado 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 a medley of colorful veggies, tossed with a zesty dressing and topped with feta and seeds for a delightful crunch.

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 dish, salad dressing, nutritious meal