5.0 from 123 votes
Healthy Sweet Potato Salad
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.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4 servings
Calories: 460 kcal
Course:
Side Dish , Main Course , Salad
Cuisine:
International
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.
Cup of Yum
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
Nutrition Information
Calories
460kcal
(23%)
Carbohydrates
55g
(18%)
Protein
10g
(20%)
Fat
25g
(38%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
8g
Monounsaturated Fat
10g
Cholesterol
2mg
(1%)
Sodium
331mg
(14%)
Potassium
1323mg
(38%)
Fiber
12g
(48%)
Sugar
18g
(36%)
Vitamin A
43604IU
(872%)
Vitamin C
91mg
(101%)
Calcium
250mg
(25%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 460
% Daily Value*
| Calories | 460kcal | 23% |
| Carbohydrates | 55g | 18% |
| Protein | 10g | 20% |
| Fat | 25g | 38% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 2mg | 1% |
| Sodium | 331mg | 14% |
| Potassium | 1323mg | 28% |
| Fiber | 12g | 48% |
| Sugar | 18g | 36% |
| Vitamin A | 43604IU | 872% |
| Vitamin C | 91mg | 101% |
| Calcium | 250mg | 25% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.