⏱ 40 min totalSweet Potato Quinoa Kale Salad
Per 1 serving · 180 g · 17 ingredients
of a 2,000 cal day
- Protein8.8g11% of calories
- Carbs43g54% of calories
- Fat12g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato Quinoa Kale Salad (180 g) has 303 calories, with 8.8 g of protein, 43 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (54% of calories). It is high in dietary fiber (23% DV), Vitamin A (77% DV) and Vitamin C (65% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A77%
- Vitamin C65%
- Vitamin E27%
- Vitamin K270%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Thiamine15%
- Niacin12%
- Calcium12%
- Potassium15%
- Zinc16%
- Selenium15%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Quinoa
½ sweetpotato, 5" long Sweet potato
⅔ cup, chopped Kale
⅔ tbsp Sunflower seed kernels
½ tbsp Olive oil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Chili powder
¹⁄₁₆ tsp Paprika
¹⁄₁₆ tsp Cayenne pepper
½ tbsp Miso
½ tbsp Orange juice
½ tbsp Maple syrup
⅓ tbsp Tamari soy sauce
³⁄₁₆ tbsp Lemon juice
¹⁄₁₆ tsp Ginger root- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
Cook the quinoa according to the package instructions.
- 2
Preheat the oven to 375°F and line a baking sheet with parchment paper.
- 3
Place the sweet potato wedges on the baking sheet, drizzle with two-thirds of the olive oil, and sprinkle with salt, pepper, chili powder, paprika, and cayenne. Toss to coat evenly and bake for 30 minutes, stirring halfway through.
- 4
In a small bowl or mason jar, combine the miso, orange juice, maple syrup, tamari, remaining olive oil, lemon juice, ginger, and red pepper flakes. Whisk or shake until the dressing is well combined.
- 5
Wash and dry the kale thoroughly, remove the stems, and chop the leaves finely. Place in a large bowl.
- 6
Once the sweet potatoes are cooked, let them cool slightly.
- 7
Add the quinoa, sweet potatoes, and sunflower seeds to the bowl with the kale. Pour the dressing over the salad and mix well to combine.
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 695 μg | 77% |
| Vitamin C | 59 mg | 65% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 323 μg | 270% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 3 mg | 34% |
| Potassium | 689 mg | 15% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 261 mg | 37% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 114% |
| Manganese | 1 mg | 62% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 35 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,282 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 19 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Sweet Potato Quinoa Kale Salad?
One serving of Sweet Potato Quinoa Kale Salad (1 serving) has 303 calories, which works out to 168 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Sweet Potato Quinoa Kale Salad high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato Quinoa Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Potato Quinoa Kale Salad?
911 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato Quinoa Kale Salad?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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