Roasted Yam and Kale Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
85%
Roasted Yam and Kale Salad
75 min.
6
205kcal

Suggestions

Ingredients

  • teaspoon thyme leaves fresh chopped
  • cloves garlic minced
  • bunch kale 
  • tablespoon olive oil 
  •  onion sliced
  • tablespoons red wine vinegar 
  • servings salt and pepper black freshly ground to taste
  •  jewel yams cut into 1-inch cubes

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat an oven to 400 degrees F (200 degrees C). Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet.
  2. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.
  3. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender.
  4. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator.
  5. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.

Nutrition Facts

Calories205kcal
Protein5.96%
Fat12.66%
Carbs81.38%

Properties

Glycemic Index
36.3
Glycemic Load
17.81
Inflammation Score
-9
Nutrition Score
18.255217365597%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
6.03mg
Kaempferol
10.26mg
Myricetin
0.03mg
Quercetin
8.64mg

Nutrients percent of daily need

Calories:204.52kcal
10.23%
Fat:2.93g
4.51%
Saturated Fat:0.42g
2.65%
Carbohydrates:42.36g
14.12%
Net Carbohydrates:35.31g
12.84%
Sugar:1.67g
1.85%
Cholesterol:0mg
0%
Sodium:25.57mg
1.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.1g
6.21%
Vitamin K:89.39µg
85.13%
Vitamin C:46.56mg
56.44%
Vitamin A:2374.59IU
47.49%
Manganese:0.77mg
38.4%
Potassium:1255.91mg
35.88%
Fiber:7.04g
28.17%
Vitamin B6:0.48mg
24.21%
Copper:0.28mg
13.8%
Vitamin B1:0.19mg
12.87%
Folate:49.33µg
12.33%
Magnesium:39.66mg
9.92%
Phosphorus:97.44mg
9.74%
Calcium:87.88mg
8.79%
Vitamin B2:0.13mg
7.55%
Iron:1.27mg
7.06%
Vitamin E:0.97mg
6.5%
Vitamin B3:1.07mg
5.34%
Vitamin B5:0.49mg
4.94%
Zinc:0.48mg
3.19%
Selenium:1.48µg
2.12%
Source:Allrecipes