This Fall Harvest Salad highlights the best of fall produce - dark leafy kale, roasted sweet potatoes, delicious crisp apples, and tart pomegranate seeds. Homemade candied pumpkin seeds add the perfect amount of crunch! And to finish it off, a delicious maple tahini dressing to drizzle over the top.
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The Best Kale Crunch Salad
With all the rich and hearty comfort foods served during the holiday season, it's great to add something light and refreshing into the mix. As with everything in life, balance is the key! And this Fall Harvest Salad is a gorgeous display of colors and texture that is undeniably delicious!
The crispness of the fresh kale and apples are a great contrast to the tender bites of the sweet potatoes. Meanwhile, the candied pumpkin and pomegranate seeds provide pops of crunch and flavor in every mouthful. Tie it all together with a sweet and creamy Maple Tahini Dressing - yum!
This Fall Harvest Salad is a great side dish, especially on your Thanksgiving or Christmas menus! It's also satisfying enough to be served as a main dish. Thanks to the sturdiness of the hearty fruits and vegetables in this salad, you can also meal prep it for a healthy salad throughout the week!
Is This Healthy?
This fall kale salad has some of the most nutrient-dense and vitamin-rich vegetables and fruits ever! Kale is an excellent source of vitamin C, which is vital during the colder seasons. Eating a cup of this cruciferous vegetable provides your body with more ascorbic acid than an orange and 7 times more Vitamin K than what our body needs daily.
Meanwhile, apples are loaded with vitamins and soluble fiber, while sweet potatoes provide plenty of antioxidants. Aside from being super healthy, this salad is naturally vegan, gluten-free, and Paleo-approved too!
Why You'll Love It
- In-season produce is affordable and easily accessible.
- This Autumn Harvest Salad is so simple to make! It's mostly prep work and requires minimal cooking.
- This salad is easy to customize - replace or add your favorite fruits and vegetables. You can also bulk it up by adding protein like chicken breast, steak, tempeh, or leftover turkey.
- It's bright, vibrant, and colorful. It'll be a total showstopper at holiday gatherings!
Ingredients
- Sweet potato: Such a superfood! Sweet potatoes are packed with vitamin C, vitamin B, and fiber.
- Kale: I like to buy the pre-shredded kale for convenience. But if you buy the large bunch, cut the stems off, wash and dry it thoroughly, and chop into bite-sized pieces.
- Extra virgin olive oil: It's important to massage the kale if eating it raw. The olive oil (and salt) will help tenderize the kale so it's more flavorful and less bitter.
- Celery: Adds a crunchy and fresh element to the salad.
- Apple: Any variety will work, but Honeycrisp, Pink Lady, Fuji, and Granny Smith are my favorites. I like to leave the skin on for a pop of color.
- Pomegranate seeds: You can buy the fruit whole or just the seeds for convenience. My favorite way to de-seed a pomegranate is to cut off one end, make 4 slits lengthwise, and break it into quarters. Then, use your fingers to pull off the seeds into a bowl of water.
For the Candied Pumpkin Seeds
- Raw pumpkin seeds: They're high in magnesium, antioxidants, and fiber. Soaking them in salt water overnight draws out moisture so they become crunchier. But if you don't have time, you can skip the soak.
- Maple syrup: A plant-based sweetener to caramelize the seeds.
- Coconut oil: Just a touch to help brown the seeds.
For the Maple Tahini Dressing
- Tahini: A thick, smooth paste made of ground sesame seeds. I love how nutty and earthy it is. And it's a dairy-free way to make a creamy dressing!
- Maple syrup: Adds just the right amount of sweetness.
- Apple cider vinegar: All dressings need some vinegar! I like ACV because we're also using apples in the salad.
- Water: The dressing will be thick, so add water for a smoother, lighter consistency.
How To Make It
- Roast the sweet potatoes. Cut the sweet potatoes into small cubes, spray with oil, and season all over with salt and pepper. Spread out onto a lined baking sheet and roast for 20-25 minutes or until soft and caramelized. Shake the pan halfway for even cooking and let the potatoes cool completely.
- Candy the pumpkin seeds. If you have time, soak the pumpkin seeds overnight in a salt water solution. This will draw out moisture from the interior of the seeds so they can get even crunchier. Then pat them as dray as possible and toss with maple syrup, coconut oil, and a pinch of salt. Bake for an hour, stirring every 20 minutes, until crunchy.
- Massage the kale. Add kale, olive oil, and salt to a large bowl. Massage the kale by pinching and squeezing the kale with your fingertips for a couple minutes. The kale will begin to tenderize, darken in color, and become moist.
- Whisk the dressing. Combine the tahini, maple syrup, apple cider vinegar, a pinch of salt, and start with 1 teaspoon hot water. Whisk until smooth, adding more water as needed to reach a pourable and silky smooth consistency. The dressing will tighten as it sits so you may need to add more water if serving at a later time.
- Assemble the salad. Pour a little dressing onto the kale and toss to combine. Then mix in sweet potatoes, celery, apple, and pomegranate seeds. Top with candied pumpkin seeds and more pomegranate seeds. Then pour as much dressing as you'd like over the top!
Top Tips
- It's essential to dry your greens properly to prevent a soggy salad. Using a salad spinner is the easiest and most effective way to do it. If you don't have one, place the washed kale into a colander lined with paper towels and shake until dry.
- Toss the sliced apples in a bowl of water with lemon juice to keep them fresh longer and to prevent browning. Or wait to slice and until you're ready to serve.
- Make the maple tahini dressing and candied pumpkin seeds ahead of time. This will significantly reduce prep time, which is especially for holidays or big gatherings.
- Dress the kale with just a touch of the dressing. Reserve some of the Maple Tahini Dressing on the side so guests can add as much or as little as they'd like.
Substitutions & Variations
- Substitute coconut oil with vanilla or regular ghee.
- If you don't have tahini, substitute it with your favorite nut butter. Almond or cashew butter would work great!
- Instead of sweet potatoes, try butternut, kabocha, or delicata squash!
- For more toppings, try sliced pears, red onion, roasted beets, dried cranberries, or shaved brussels sprouts to keep with the fall theme.
- This kale crunch salad will also go great with more greens like basil, arugula or spinach added.
- Add some chili flakes or sliced green chilies if you want to add a punch of heat to the salad.
Make Ahead & Storing
Make Ahead: Kale is very hearty and stores well so this is a great meal prep option! Wash, dry, and chop the kale up to 5 days in advance. Wrap with a dry paper towel and store in a zip-top bag in the fridge.
You can also roast the sweet potatoes, candy the pumpkin seeds, and whisk the dressing 2-3 days in advance. Store each in an air-tight container in the fridge until you're ready to assemble the salad.
Storing: Store this Fall Harvest Salad in an air-tight container in the fridge for up to 5 days. You can store the dressing separately in a small container or completely mixed into the salad.
FAQ
Massaging the kale is key here! You can use salt, olive oil, lemon juice, or a combination of all three to tenderize and flavor the kale.
It's entirely up to you! I prefer peeling them before roasting because it absorbs more flavor and has a better texture. If you're going to leave the skin on, make sure to scrub it very well to remove any dirt.
You can store them in a tightly lidded jar once the maple coating has hardened. They're also great for snacking and can be used as a topping to your breakfast or desserts too.
Looking For More?
This Fall Harvest Salad is perfect for holiday or family gatherings! These are some more of my favorite holiday side dishes that would go great with this salad.
- Sausage, Apple, and Cranberry Stuffing
- Roasted Brussels Sprouts with Pancetta, Almonds, and Balsamic Glaze
- Sausage and Apple Stuffed Acorn Squash
- Healthy Apple Chai Bars
- Butternut Squash and Mushroom Empanadas
📋 Recipe
Fall Harvest Salad
Ingredients
- 1 small sweet potato peeled and cut into ½" cubes
- 5-7 oz shredded kale rinsed and dried (see notes)
- ½ tablespoon extra virgin olive oil
- 2-3 stalks celery thinly sliced; about ½ cup
- 1 apple cut into ¼" cubes
- 2 tablespoon pomegranate seeds plus more for garnish
- Salt and pepper to taste
Candied Pumpkin Seeds
- ⅓ cup raw pumpkin seeds
- 1 tablespoon maple syrup
- 1 teaspoon melted coconut oil
Maple Tahini Dressing
- ¼ cup tahini
- 2 tablespoon maple syrup
- 1½ teaspoon apple cider vinegar
- Water to thin
Instructions
- Place pumpkin seeds in a small bowl and submerge in water. Add 1 teaspoon salt and let soak for at least 3 hours, up to overnight. Then drain and pat dry.
- Preheat oven to 425°F. Line two baking sheets with foil or parchment paper.
- Place sweet potatoes onto one of the baking sheets. Spray with cooking oil and season with salt and pepper. Toss until evenly coated. Spread potatoes apart in a single layer and roast for 20-25 minutes, tossing halfway. Let cool completely.
- Turn the oven temperature down to 300°F. In a bowl, combine the pumpkin seeds, maple syrup, and coconut oil together. Sprinkle with a pinch of salt and stir well. Arrange in a single layer on the second baking sheet. Bake for 1 hour, stirring every 20 minutes. Let cool.
- Add kale, olive oil, and ½ teaspoon salt to a large salad bowl. Massage with your hands for 3-4 minutes or until kale is dark green and moist. Stir in celery, apple, pomegranate seeds, and cooled sweet potatoes.
- Whisk together the tahini, maple syrup, apple cider vinegar, a small pinch of salt, and 1 teaspoon water. Add more water, 1 teaspoon at a time, as needed until dressing is pourable. As the dressing sits, you may need to add more water. Adjust seasoning as needed.
- Pour as much dressing as you'd like over the salad and toss. Top with candied pumpkin seeds and more pomegranate seeds, if desired.
Notes
- Kale: I like to buy the pre-shredded kale for convenience. You can use whatever kind of kale you like (I love curly or Lacinato). Remove the stems and chop into bite-sized pieces.
- Make Ahead: Wash, dry, and chop the kale up to 5 days in advance. Wrap with a dry paper towel and store in a zip-top bag in the fridge. You can also roast the sweet potatoes, candy the pumpkin seeds, and whisk the dressing 2-3 days in advance. Store each in an air-tight container in the fridge until you're ready to assemble the salad.
- Storing Leftovers: Store in an air-tight container in the fridge for up to 5 days. You can keep the dressing separate or completely mixed into the salad.
- Substitutions:
- For the pumpkin seeds, you can substitute coconut oil with vanilla or regular ghee.
- If you don't have tahini, substitute it with your favorite nut butter. Almond or cashew butter would work great!
- Instead of sweet potatoes, try butternut, kabocha, or delicata squash!
- For more toppings, try sliced pears, red onion, roasted beets, dried cranberries, or shaved Brussels sprouts to keep with the fall theme.
Nutrition
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