This fall-inspired salad combines nutrient-dense seasonal ingredients with a tangy Dijon vinaigrette for a satisfying, nutrient-packed meal. The sweet potatoes and apples provide vitamins A and C, which support immunity, while kale and pomegranate seeds deliver antioxidants and anti-inflammatory properties. Walnuts and pumpkin seeds add healthy fats and minerals, while the Dijon vinaigrette ties it all together with its zesty flavor.
Salad Ingredients
(Serves 4)
- 4 cups kale, destemmed and chopped
- 2 cups mixed greens or spinach
- 1 medium sweet potato, roasted and cubed
- 1 apple (Honeycrisp or Fuji), thinly sliced
- ½ cup pomegranate seeds
- ¼ cup walnuts, chopped
- 2 tbsp pumpkin seeds (pepitas), toasted
- Optional: ¼ cup goat cheese or feta crumbles
Dijon Mustard Vinaigrette
- 3 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tsp maple syrup (optional for sweetness)
- 1 small garlic clove, finely minced
- Salt and pepper, to taste
Directions
- Roast Sweet Potato: Preheat the oven to 400°F (200°C). Toss cubed sweet potatoes in a bit of olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes until tender. Let cool slightly.
- Prepare Salad Base: Massage the chopped kale with a small drizzle of olive oil and a pinch of salt to soften. Combine with mixed greens or spinach in a large salad bowl.
- Add Toppings: Layer on roasted sweet potatoes, apple slices, pomegranate seeds, walnuts, and pumpkin seeds. Sprinkle goat cheese if desired.
- Make the Dressing: In a small jar or bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, garlic, salt, and pepper until emulsified. Adjust seasoning to taste.
- Dress the Salad: Pour the dressing over the salad just before serving. Toss well to coat all ingredients.
Full Nutrient Breakdown (Per Serving)
Protein: ~6g
Total Fat: ~16g
Carbohydrates: ~25g
- Dietary Fiber: ~5g
- Sugars: ~9g
Cholesterol: ~0mg (without cheese)
Sodium: ~200mg (depends on dressing salt adjustment)
Vitamin A: ~250% DV
Vitamin C: ~70% DV
Calcium: ~10% DV
Iron: ~15% DV
Grocery List
Produce
- Kale (4 cups)
- Mixed greens or spinach (2 cups)
- Sweet potato (1 medium)
- Apple (1)
- Pomegranate seeds (½ cup)
- Garlic (1 clove)
Pantry
- Walnuts (¼ cup)
- Pumpkin seeds (2 tbsp)
- Extra virgin olive oil
- Apple cider vinegar
- Dijon mustard
- Maple syrup (optional)
- Salt
- Pepper
Optional
- Goat cheese or feta (¼ cup)
