When it comes to healthy eating, sweet potatoes and kale are two superstars that deserve to be highlighted. Not only do they taste amazing together, but they also pack a punch when it comes to nutrition. Sweet potatoes are rich in vitamins A and C, potassium, and fiber, while kale is a powerhouse of vitamins A, C, and K, as well as calcium and iron. When combined, the two create a match made in heaven – or should we say, on your plate! In this article, we’ll dive into 20 delicious sweet potato and kale recipes that will take your meals from boring to bold.
Stay tuned for some mouth-watering ideas that are sure to satisfy your cravings and nourish your body. From breakfast to dinner, snacks to desserts, we’ve got you covered with a variety of sweet potato and kale creations that will keep you coming back for more.
Roasted Sweet Potato and Kale Salad with Tahini Dressing
This hearty salad combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale, all bound together by a creamy tahini dressing. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale, stems removed
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the sweet potatoes for 45-50 minutes, or until tender.
3. Toss the kale with a drizzle of olive oil, salt, and pepper on a baking sheet. Roast for 10-12 minutes, or until slightly wilted.
4. In a blender or food processor, combine tahini, lemon juice, garlic powder (if using), and paprika (if using). Blend until smooth.
5. Assemble the salad by placing roasted sweet potatoes and kale on a plate. Drizzle with tahini dressing and serve.
Cooking Time: 1 hour 10 minutes
Sweet Potato and Kale Breakfast Hash
Start your day with a nutritious twist on traditional breakfast hash, combining the natural sweetness of sweet potatoes with the earthy flavor of kale. This recipe is perfect for a quick and easy morning meal.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 4 eggs, beaten (for an added protein boost)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, sauté onion and garlic over medium-high heat until softened.
4. Add chopped kale to the skillet and cook until wilted, about 5 minutes.
5. Once sweet potatoes are done, add them to the skillet with the kale mixture. Toss to combine.
6. Serve hot, topped with beaten eggs (if using).
Cooking Time: 30-35 minutes
Creamy Sweet Potato and Kale Soup
A comforting and nutritious soup that combines the natural sweetness of sweet potatoes with the earthy flavor of kale, all wrapped up in a creamy broth.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of curly kale, stems removed and chopped
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable or chicken broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the sweet potatoes and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Stir in the chopped kale and cook until wilted, about 5 minutes.
5. Use an immersion blender to puree the soup until smooth, or allow it to cool and puree in a blender.
6. Stir in the heavy cream or half-and-half and season with salt and pepper to taste.
Cooking Time: 40-45 minutes
Sweet Potato Kale and Black Bean Tacos
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of kale, the richness of black beans, and the crunch of crispy taco shells. The result is a deliciously unique and nutritious taco that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast sweet potatoes for 20-25 minutes or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and cook for 3-4 minutes or until translucent.
4. Add chopped kale to the skillet and cook until wilted, about 5 minutes.
5. Stir in black beans, cumin, salt, and pepper.
6. Warm taco shells according to package instructions.
7. Assemble tacos by spooning the sweet potato-kale-black bean mixture into the shells.
Cook Time: 25-30 minutes
Baked Sweet Potato Stuffed with Kale and Feta
A deliciously healthy twist on traditional stuffed potatoes, this recipe combines the natural sweetness of sweet potatoes with the earthy flavor of kale and the tanginess of feta cheese.
Ingredients:
– 2 large sweet potatoes
– 2 cups curly kale, stems removed and chopped
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder or paprika for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes several times with a fork and bake for 45-50 minutes, or until soft.
3. While the sweet potatoes are baking, heat the olive oil in a pan over medium-high heat. Add the chopped kale and cook until wilted, about 3-4 minutes. Season with salt and pepper to taste.
4. Once the sweet potatoes are done, let them cool for a few minutes. Slice them in half lengthwise and scoop out some of the flesh to make room for the filling.
5. Stuff each sweet potato with the wilted kale mixture and crumbled feta cheese. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Sweet Potato Kale and Quinoa Bowl
Nourish your body with this wholesome bowl filled with roasted sweet potatoes, wilted kale, and fluffy quinoa.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 bunch of curly kale, stems removed and chopped
– 1 cup of cooked quinoa
– 2 tablespoons of olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon of red pepper flakes for some heat
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add chopped kale and cook until wilted, about 5 minutes.
4. Cook quinoa according to package instructions.
5. To assemble the bowls, place cooked quinoa at the bottom, followed by roasted sweet potatoes, wilted kale, and a pinch of salt and pepper to taste.
Cooking Time: 30-35 minutes
Garlicky Sauteed Kale with Mashed Sweet Potatoes
This recipe combines the earthy sweetness of sweet potatoes with the pungent flavor of garlicky kale, making for a delicious and nutritious side dish.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale
– 3 cloves of garlic
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and peel the sweet potatoes, then boil them in salted water until tender.
3. In a large skillet, heat the olive oil over medium-high heat. Add garlic and sauté for 1-2 minutes or until fragrant.
4. Add kale to the skillet, tearing it into bite-sized pieces as you go. Cook for 5-7 minutes or until wilted.
5. Drain cooked sweet potatoes and mash with salt and pepper to taste.
6. Serve mashed sweet potatoes alongside garlicky sautéed kale.
Cooking Time: 30-40 minutes
Sweet Potato Kale and Chickpea Curry
A hearty and nutritious curry that combines the natural sweetness of sweet potatoes with the earthy flavor of kale and the creaminess of chickpeas. This recipe is perfect for a comforting and healthy meal.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– 1 can of coconut milk (14 oz)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon of olive oil and roast for 20 minutes, or until tender.
3. In a large pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add onions and cook until softened, about 5 minutes.
4. Add garlic, curry powder, cumin, turmeric, salt, and pepper. Cook for 1 minute.
5. Stir in chickpeas and roasted sweet potatoes. Cook for an additional 2-3 minutes.
6. Stir in chopped kale and coconut milk. Simmer until the kale is wilted, about 5 minutes.
Cooking Time: 30-40 minutes
Kale and Sweet Potato Frittata
Start your day with a nutritious and flavorful breakfast that combines the earthy sweetness of sweet potatoes with the nutty goodness of kale.
Ingredients:
– 2 large eggs
– 1 medium sweet potato, cooked and diced
– 1 cup curly kale leaves, stems removed and chopped
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the chopped onion and cook until translucent, about 5 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the chopped kale and cook until wilted, about 3-4 minutes.
6. In a separate bowl, whisk together the eggs and season with salt and pepper.
7. Pour the egg mixture over the sweet potato, onion, and kale mixture in the skillet.
8. Cook for 2-3 minutes or until the edges start to set.
9. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the frittata is fully set.
Cooking Time: 25-30 minutes
Sweet Potato Kale and Lentil Stew
This comforting stew is a perfect blend of sweet and savory flavors, packed with nutritious ingredients. It’s a great option for a chilly evening or a healthy meal prep.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch kale, stems removed and chopped
– 1 cup cooked lentils
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, and smoked paprika (if using). Cook for an additional minute.
4. Add the sweet potatoes, lentils, kale, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Sweet Potato Kale and Bacon Skillet
A hearty, one-pot meal that combines the natural sweetness of sweet potatoes with the earthy flavor of kale and crispy bacon.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 4 slices of thick-cut bacon, chopped
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet, cook the bacon over medium-high heat until crispy, about 5 minutes. Remove from pan with a slotted spoon.
3. Add the onion and garlic to the same pan and cook until softened, about 3 minutes.
4. Add the sweet potatoes, kale, salt, and pepper to the pan. Cook for 2-3 minutes or until the sweet potatoes start to caramelize.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the sweet potatoes are tender.
6. Stir in the cooked bacon and serve hot.
Cooking Time: 25-30 minutes
Sweet Potato Kale and Goat Cheese Flatbread
This sweet and savory flatbread combines roasted sweet potatoes, crispy kale, and creamy goat cheese for a delicious and nutritious snack or meal. Perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 1 large sweet potato
– 2 cups curly kale leaves
– 1/4 cup goat cheese crumbles
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 flatbread (homemade or store-bought)
– 1 tablespoon honey (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potato for 45-50 minutes, or until tender.
3. Meanwhile, heat olive oil in a pan and sauté kale leaves until crispy.
4. Spread goat cheese crumbles on the flatbread.
5. Top with roasted sweet potato and crispy kale.
6. Drizzle with honey (if using) and season with salt and pepper.
7. Cook for an additional 2-3 minutes, or until cheese is melted and bubbly.
Cooking Time: 1 hour 10 minutes
Sweet Potato Kale and Turkey Sausage Stir-Fry
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of kale and the savory taste of turkey sausage, creating a nutritious and delicious stir-fry. Perfect for a quick weeknight dinner or lunch.
Ingredients:
– 2 large sweet potatoes, peeled and sliced into 1/4-inch thick rounds
– 1 bunch of kale, stems removed and chopped
– 1 pound turkey sausage, sliced
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sweet potato slices and cook for 3-4 minutes, until they start to soften.
3. Add the sliced turkey sausage and cook for an additional 2-3 minutes, until browned.
4. Add the chopped kale, onion, and garlic. Cook for 2-3 minutes, until the kale is wilted.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Sweet Potato Kale and Almond Butter Smoothie
Start your day with a nutrient-packed smoothie that combines the natural sweetness of sweet potatoes, the earthiness of kale, and the creaminess of almond butter.
Ingredients:
– 1 medium cooked sweet potato
– 2 cups curly kale leaves
– 2 tablespoons almond butter
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the cooked sweet potato, kale leaves, almond butter, and almond milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the honey and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately. If desired, add ice cubes and blend again for a thicker consistency.
Cooking Time: None! This smoothie is ready in just a few minutes.
Sweet Potato Kale and Pecan Stuffed Shells
These creamy, sweet, and savory shells are perfect for a special occasion or a cozy night in.
Ingredients:
– 12 jumbo pasta shells
– 1 large sweet potato, cooked and mashed
– 2 cups kale, chopped
– 1/4 cup pecans, toasted and chopped
– 1/2 cup ricotta cheese
– 1/4 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions. Drain and set aside.
3. In a mixing bowl, combine mashed sweet potato, kale, pecans, ricotta cheese, Parmesan cheese, and beaten egg. Season with salt and pepper to taste.
4. Stuff each cooked shell with the sweet potato mixture, placing them in a baking dish as you go.
5. Top shells with additional grated Parmesan cheese and chopped parsley (if using).
6. Bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Sweet Potato Kale and Coconut Milk Curry
A creamy and flavorful curry that combines the natural sweetness of sweet potatoes with the earthy taste of kale, all tied together by a rich coconut milk sauce. Perfect for a cozy night in or a special occasion.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 can of full-fat coconut milk
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Cooking oil or ghee, for sautéing
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with a little oil and roast for 30 minutes, or until tender.
3. In a large pan, sauté onions and garlic until softened.
4. Add kale and cook until wilted.
5. Stir in curry powder, cumin, salt, and pepper.
6. Pour in coconut milk and stir to combine.
7. Simmer for 10 minutes or until the sauce has thickened slightly.
8. Serve sweet potatoes and curry mixture together.
Cooking Time: Approximately 45-50 minutes.
Sweet Potato Kale and Mushroom Risotto
This hearty risotto combines the natural sweetness of sweet potatoes with the earthy flavors of kale and mushrooms, perfect for a cozy dinner or special occasion.
Ingredients:
– 1 large sweet potato, peeled and diced
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cups curly kale, stems removed and chopped
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup Arborio rice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat oil over medium-high. Add onion and cook until translucent, about 3 minutes.
3. Add garlic and mushrooms; cook until mushrooms release their liquid and start to brown, about 5 minutes.
4. Add sweet potato and kale; cook until vegetables are tender, about 10 minutes.
5. In a separate pot, bring broth to a simmer.
6. In a large saucepan, add Arborio rice and cook, stirring constantly, for 1 minute.
7. Add warm broth, 1 cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
8. After 20-25 minutes of cooking, risotto should be creamy and tender. Season with salt and pepper to taste.
9. Serve with grated Parmesan cheese, if desired.
Cooking Time: 35-40 minutes
Sweet Potato Kale and Avocado Wrap
This sweet and savory wrap combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale, creamy avocado, and a hint of tanginess from the hummus.
Ingredients:
– 1 large sweet potato
– 2 cups curly kale, stems removed and chopped
– 1 ripe avocado, sliced
– 1/4 cup hummus
– 1 whole wheat tortilla (large or extra-large)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Pierce the sweet potato with a fork a few times and bake for 45-50 minutes, or until soft.
2. Meanwhile, toss the chopped kale with a pinch of salt and massage until it reaches your desired level of tenderness.
3. Spread the hummus on the tortilla, leaving a small border around the edges.
4. Slice the roasted sweet potato into thin rounds and place them on one half of the tortilla.
5. Add the massaged kale leaves and sliced avocado to the other half of the tortilla.
6. Fold the tortilla in half to enclose the filling.
7. Serve immediately, or wrap individually for a quick snack or lunch.
Cooking Time: 45-50 minutes (sweet potato roasting time) + assembly time
Sweet Potato Kale and Parmesan Baked Chips
Elevate snack time with these crispy, flavorful chips made from sweet potatoes, kale, and Parmesan cheese. This recipe is perfect for a quick and healthy pick-me-up.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Slice the sweet potatoes into thin rounds. Place them on the prepared baking sheet in a single layer.
3. Drizzle the olive oil over the sweet potato slices and sprinkle with salt. Toss to coat evenly.
4. Top each sweet potato slice with a piece of kale, followed by a sprinkle of Parmesan cheese.
5. Bake for 20-25 minutes or until the sweet potatoes are crispy and golden brown.
6. Remove from the oven and let cool completely before serving.
Cooking Time: 20-25 minutes
Sweet Potato Kale and Ginger Detox Soup
Kickstart your day with a nutrient-packed soup that combines the natural sweetness of sweet potatoes with the earthy flavor of kale and the zing of ginger. This comforting bowl is perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 cups curly kale, stems removed and chopped
– 1-inch piece of fresh ginger, grated
– 4 cups vegetable broth
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Optional: 1 tablespoon lemon juice, 1/4 cup plain Greek yogurt
Instructions:
1. In a large pot, sauté the diced sweet potatoes in a little water until tender.
2. Add the chopped kale, grated ginger, vegetable broth, cumin, salt, and pepper to the pot.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
4. Taste and adjust seasoning as needed.
5. Serve hot, topped with lemon juice and Greek yogurt if desired.
Cooking Time: 45-50 minutes
Summary
Get ready to indulge in a world of delicious and nutritious meals with these 20 sweet potato and kale recipes! From hearty breakfast hashes to creamy soups and savory curries, there’s something for everyone. Discover new ways to combine the natural sweetness of sweet potatoes with the earthy flavor of kale. Whether you’re looking for a quick and easy weeknight dinner or a healthy snack, this collection has got you covered.
