This Fall Kale Harvest Salad is the perfect combination of fall flavors and loaded with seasonal ingredients! Eat this hearty salad as a meal by itself, a filling side dish, or with your favorite protein mixed in. The main ingredients are kale, roasted sweet potatoes, nutty quinoa, chickpeas, crisp apples, and pumpkin seeds. And a creamy Maple Tahini Dressing ties everything together! 😊 Roast the sweet potatoes and cook the quinoa ahead of time so all you'll need is 10 minutes to throw everything together when it's time to eat.
Quick Look: Fall Kale Harvest Salad
- 🧁 Serves: 4
- ⭐ Features: Fresh ✓ Healthy ✓ Seasonal ✓
- ⌛️ Prep Time: 10 minutes
- 🍪 Cook Time: 30 minutes
- 🕑 Total Time: 40 minutes
- 👩🍳 Skill Level: Beginner
- 🏆 Why make THIS version? This Kale Harvest Salad is a hearty salad made with fresh seasonal ingredients to make the most of nutritious ingredients of fall! And the Maple Tahini Dressing really takes it to the next level!!
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This fall kale salad is a perfect way to use the abundance of harvest vegetables that are available and at peak freshness when they're in-season in the fall and winter months. But honestly, I enjoy it any time of year!
If you're looking for an easy weeknight lunch or dinner, this is one you can meal prep in advance and add the dressing when it's time to eat. Sometimes I top it with thinly sliced balsamic chicken breast, lemon chicken sage meatballs, or smoked paprika salmon for extra protein. This is also a great option to bring to your next gathering when you're asked to bring a side dish. It's a perfect Thanksgiving salad, and a good way to get something green on the holiday table! I hope you love it as much as I do. 😊
This salad pairs great with a big bowl of cozy Butternut Squash Soup or Red Pepper Gouda Soup! If you're looking for more healthy salad recipes, try my Quinoa, Kale Chickpea Salad with Lemon Tahini Dressing, or a Kale and White Bean Salad next.
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Key Ingredient Notes and Substitutions
This Fall Harvest Kale Salad is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
Salad Ingredients
- Kale - this salad calls for chopped kale. I use curly kale leaves which you can typically find at the grocery store either in a bag or in a bunch. If you want, you can use lacinato kale (Tuscan kale) instead. It has a slightly more mild flavor.
- Sweet potatoes - I use my roasted diced sweet potatoes in the oven, but you can cook your sweet potatoes your own favorite way. If you prefer, feel free to use different root vegetables like carrots, butternut squash, delicata squash, or kabocha squash.
- Apple - juicy apples add sweetness to this salad. I use a honeycrisp apple because I love the texture and taste of them. They are sweet with a bit of tart at the finish. Feel free to use any apple variety you enjoy! Apple adds nutrients like dietary fiber, vitamin C, and antioxidants. Sweet apples balance out the more bitter flavor of kale.
- Pumpkin Seeds - I almost always add some kind of nut or seed to salads in order to increase the amount of healthy fats and add crunch. For this kale harvest salad, I am sticking with the fall flavors and using pumpkin seeds (pepitas). They're higher than most seeds in plant-protein with 8 grams of protein in just a quarter cup. They also contain magnesium which has been shown to improve brain health. If you don't like pumpkin seeds, some great alternatives are sunflower seeds, hemp seeds, walnut pieces, or sliced almonds.
- Feta Cheese - a popular cheese in the Mediterranean diet, feta cheese adds a briny, slightly tangy flavor and protein and calcium. If you like a smoother cheese, you can substitute it with creamy goat cheese. If you like a bolder flavor, use shredded or grated parmesan cheese
- Quinoa - quinoa is technically a seed, but it's classified as a whole grain. Whole grains contain dietary fiber for a healthy gut. Quinoa also contains zinc, folate, and plant protein. In fact, quinoa is a complete protein which means it contains all 9 essential amino acids. Use your favorite variety of quinoa - white, red, black, or tricolor quinoa all work.
- Chickpeas - I like to add chickpeas to this salad for more plant-protein and fiber. You can roast your chickpeas, or just give them a rinse and use them straight from the can.
- Shallot or Red Onion (optional) - add either a diced red onion or sliced shallot for even more flavor in this recipe.
- More Optional Ingredients- pomegranate seeds, chopped dates, dried cranberries, or another dried fruit would add more sweetness.
Dressing Ingredients
You can use your favorite store-bought dressing for this Autumn Kale Harvest Salad. But I highly recommend this simple homemade dressing. If you want to make a Maple Tahini Dressing, here are the ingredients you will need.
- Tahini - tahini is a sesame paste made from toasted and ground sesame seeds, oil, and usually salt. It has a creamy consistency with a nutty, earthy flavor and is used in many Mediterranean recipes. It's a key ingredient for this healthy salad dressing.
- Maple Syrup - a bit of pure maple syrup adds a hint of sweetness and balances out the tahini and lemon juice.
- Lemon Juice - fresh lemon juice not only brings a tangy flavor to the tahini, but the citric acid in lemon juice also acts as a natural preservative. Plus, it contains vitamin C which is important for your immune health.
- Extra Virgin Olive Oil - just a bit of olive oil helps to tie everything together. It also adds antioxidants and heart-healthy fats. You can use avocado oil if you prefer a more mild flavor.
- Garlic Clove - you'll be using raw garlic so a little bit adds lots of flavor. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ⅓ teaspoon garlic powder.
- Kosher Salt & Black Pepper - a pinch of salt and black pepper is the best way to tie all the flavors together.
Recipe Variations
The best part about making this perfect fall salad at home is you can customize it to your liking! Below are some ideas, but feel free to get creative.
- Dairy-free - a great way to make this salad dairy-free (and vegan) is to replace the feta cheese with creamy avocado.
- Maple Balsamic - if you aren't a fan of creamy tahini dressings, this salad goes great with my Maple Balsamic Vinaigrette Dressing, too! It's made with balsamic vinegar, extra-virgin olive oil, dijon mustard, and maple syrup and has a lighter consistency.
- High Protein - this grain bowl recipe contains protein from the quinoa, pumpkin seeds, chickpeas, kale, feta, and tahini. If you want to add even more, top it with oven-baked chicken breast, paprika salmon, sage chicken meatballs, or your own favorite protein instead.
A Kale Chickpea Quinoa Salad is another option to make with the same dressing.
How to Make a Fall Kale Harvest Salad
Below are the instructions for how to make this fall harvest salad with photos that I hope are helpful! Check out the recipe card at the bottom for the full recipe.
- Step 1 - If you already have quinoa cooked, skip to step 2. Cook the quinoa according the package instructions. Typically, quinoa will need to be rinsed first. Then, add it to a pot with water and bring it to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from the heat and let it cool while the other components of the salad are prepared.
- Step 2 - While the quinoa is simmering, cook your sweet potatoes: if you already have sweet potatoes cooked, skip to step 3. Use your favorite method to cook your sweet potatoes. I like to use my diced roasted diced sweet potatoes in the oven for this. To do so, preheat the oven to 425℉ (218°C). Prep a large sheet pan with parchment paper and spray with olive oil spray for easy cleanup. Dice the potato in 2 inch pieces, toss them in ½ tablespoon olive oil, ½ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon kosher salt. Add them to the sheet pan and roast for 20-25 minutes until fork tender.
- Step 3 - Prep your kale. This step is optional, but highly recommended! Chop your kale into ribbons or small pieces based on your preference. Add a pinch of salt, olive oil, and apple cider vinegar or lemon juice to your kale. Massage the kale between your fingers and set it aside to set while you prepare the dressing. This helps to soften it.
- Step 4 - While the kale marinates, make your dressing. Option 1: add all the dressing ingredients to a food processor and blend for 30 seconds-1 minute until smooth. Add water to thin it out as needed. Option 2: add all the dressing ingredients to a bowl or measuring cup and whisk. Add water to thin it out as needed.
Step 5 - Dice the apple and red onion or shallot (if using). I suggest chopping everything in small pieces so you get a little bit of everything in each bite! In a large bowl, add the following ingredients: quinoa, cooked sweet potatoes, massaged kale, apples, pumpkin seeds, feta cheese, and shallot or red onion (if using).
Step 6 - Add the dressing on top and give it all a toss.
Hint: If you are making this salad in advance, add the dressing right before serving. If you prefer a lighter dressing, use my Lemon Dijon Dressing.
Video of How to Make a Fall Kale Harvest Salad
Here's a video showing how to make this recipe that I hope is helpful!
Mallory's Dietitian Tip!
One of the best ways to ensure you'll eat (and enjoy!) your vegetables is to make sure they taste great by choosing combinations that pair well together.
My secret weapon to convert any veggie-hater into a lover is to add a great sauce or dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Maple Tahini Dressing used in this Kale Harvest Salad is a double win: flavor + nutrition. 😊
Expert Tips
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad.
- Wait to add the dressing until right before serving the salad.
Kale Harvest Salad FAQs
While healthy means something different to everyone, this kale harvest salad is a nutrient-rich option. Kale contains several important nutrients including dietary fiber for gut health, plant protein. It also contains several vitamins and minerals, including calcium, iron, vitamins A, C, and K, and antioxidants.
Several of the ingredients, including quinoa and pumpkin seeds, provide plant-protein and dietary fiber to support a healthy gut. This recipe also contains important nutrients for brain health and heart-healthy fatty acids from the seeds, tahini, and olive oil in the dressing. The feta cheese provides calcium.
One of the good things about this salad is that it's versatile. You could serve it as a main dish with your favorite protein on top. It also makes a great side dish with oven-baked chicken, butternut squash soup, or mushroom spinach orzo.
Absolutely! I often use a bag of pre-washed and chopped kale for this recipe.
Yes, this salad is gluten-free.
Find tahini near the nut butters or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.
Tahini has a nutty and earthy flavor. It is bitter on its own, but great for recipes like this where it is used to add flavor and creaminess.
Cook the quinoa and sweet potatoes ahead of time. You can also dice the apples and prep your kale ahead of time and make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
Store leftovers of this kale harvest salad in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy.
More Fall Salad Recipes You'll Love
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Fall Kale Harvest Salad with Maple Tahini Dressing
Ingredients
- 6 cups kale, packed
- 1 cup diced apple
- 1 cup diced sweet potatoes, cooked (1 small potato or half large potato), see step 2 for roasting instructions
- 1 cup cooked quinoa
- ½ cup feta cheese
- ¼ cup pumpkin seeds
- ¼ cup chopped red onion or shallot
- 1 cup chickpeas, drained and rinsed
For Maple Tahini Dressing
- ⅓ cup tahini
- ¼ cup lemon juice (1 large lemon or 2 small lemons)
- 1 tablespoon extra virgin olive oil
- 1½ tablespoon pure maple syrup
- 1 clove garlic
- ¼ cup water (more as needed to thin it out)
- ½ teaspoon kosher salt
- ⅛ teaspoon black pepper
Instructions
- Cook your quinoa: if you already have quinoa cooked, skip to step 2. Cook the quinoa according the package instructions. Typically, quinoa will need to be rinsed first. Then, add it to a pot with water and bring it to a boil. Lower heat, cover, and simmer for 15 minutes. Remove from the heat and let it cool while the other components of the salad are prepared.
- While the quinoa is simmering, cook your sweet potatoes: if you already have sweet potatoes cooked, skip to step 3. Use your favorite method to cook your sweet potatoes. INote: like to use my diced roasted diced sweet potatoes in the oven for this. To do so, preheat the oven to 425℉ (218°C). Prep a large sheet pan with parchment paper and spray with olive oil spray for easy cleanup. Dice the potato in 2 inch pieces, toss them in ½ tablespoon olive oil, ½ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon kosher salt. Add them to the sheet pan and roast for 20-25 minutes until fork tender.
- Prep your kale. This step is optional, but highly recommended! Chop your kale into ribbons or small pieces based on your preference. Add a pinch of salt, olive oil, and apple cider vinegar or lemon juice to your kale. Massage the kale between your fingers and set it aside to set while you prepare the dressing. This helps soften the kale.
- While the kale marinates, make your dressing. Option 1: add all the dressing ingredients to a food processor and blend for 30 seconds-1 minute until smooth. Add water to thin it out as needed. Option 2: mince the garlic and then add all the dressing ingredients to a bowl or measuring cup and whisk. Add water to thin it out as needed.
- Dice the apple and red onion or shallot (if using). I suggest chopping everything in small pieces so you get a little bit of everything in each bite! In a large bowl, add the following ingredients: quinoa, sweet potatoes, massaged kale, apples, pumpkin seeds, feta cheese, chickpeas, shallot or red onion (if using).
- Add the dressing on top and give it all a toss.
- Hint: If you are making this salad in advance, add the dressing right before serving.
Video
Notes
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad.
- Wait to add the dressing until right before serving the salad.
- Meal Prep - cook the quinoa and sweet potatoes ahead of time. You can also dice the apples and prep your kale ahead of time and make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
- Storage - store leftovers of this kale harvest salad in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for about 1 week.
Gabby
This is so good…..my new favorite dressing too