Nutritious Kale and Roasted Vegetables

I used to think kale was one of those vegetables that only looked good in photos. You know, the stuff you see piled up at the farmers market but have no idea what to do with once you get it home. Then I started roasting it with other vegetables, and everything changed.

Roasting brings out flavors in vegetables that you just can’t get any other way. The kale gets a little crispy around the edges, and when you toss it with root vegetables or whatever you have sitting in your fridge, it all comes together into something really good. Plus, it’s all on one sheet pan, which means less cleanup. I’m always looking for ways to avoid extra dishes.

This recipe is my go-to when I need a side dish that feels healthy but doesn’t taste like I’m trying too hard. You can swap in whatever vegetables are in season or on sale. It works every time.

What Kind of Kale Should I Use?

You’ll find a few different types of kale at the grocery store, and honestly, any of them will work great for this roasted vegetable recipe. Curly kale is the most common variety and holds up really well to roasting, while lacinato kale (also called dinosaur kale or Tuscan kale) has flatter leaves and a slightly sweeter, more tender texture. If you’re new to kale, lacinato is a bit less tough and easier to work with. Before using any kale, make sure to remove the thick center stems since they can be pretty chewy, and give the leaves a good rinse since kale tends to trap dirt in its crevices.

Options for Substitutions

This roasted vegetable recipe is pretty forgiving and works well with different swaps:

• Sweet potato: Regular potatoes, butternut squash, or even carrots work great here. Just keep the pieces about the same size so everything roasts evenly.
• Kale: Not a fan of kale? Try spinach, Swiss chard, or collard greens instead. If using spinach, add it during the last 5 minutes of roasting since it wilts faster than kale.
• Beets: You can swap beets for parsnips, turnips, or extra sweet potato. Keep in mind that beets have a unique earthy sweetness that’s hard to replicate, but these alternatives will still taste good.
• Bell pepper: Any color bell pepper works, or you can use zucchini or eggplant cut into similar-sized pieces.
• Dried thyme and mixed herbs: Fresh herbs are always nice if you have them – use about three times the amount. Rosemary, oregano, or Italian seasoning make good substitutes for the mixed herbs.
• Lemon: Lime juice or a splash of balsamic vinegar can replace lemon juice for that bright, acidic finish.

Watch Out for These Mistakes While Roasting

The biggest mistake when roasting vegetables is overcrowding the pan, which causes them to steam instead of caramelize – spread everything in a single layer on a large baking sheet, or use two pans if needed.

Since beets and sweet potatoes take longer to cook than bell peppers and onions, cut them into smaller pieces or give them a 15-minute head start in the oven before adding the quicker-cooking vegetables.

Don’t add the kale at the same time as the root vegetables, or it will turn brown and crispy – toss it in during the last 5-7 minutes of roasting for the best texture.

Make sure to toss your vegetables with olive oil until they’re evenly coated but not dripping, and wait until after roasting to squeeze the lemon juice over everything so the acid doesn’t interfere with the browning process.

What to Serve With Kale and Roasted Vegetables?

This dish is pretty hearty on its own, but I love serving it alongside some grilled chicken or baked salmon to make it a complete meal. If you want to keep things vegetarian, a scoop of quinoa or farro underneath the roasted veggies adds a nice nutty flavor and makes it more filling. You could also crumble some feta or goat cheese on top right before serving – the tangy cheese pairs really well with the earthy sweetness of the beets and sweet potatoes. For a lighter option, just add a dollop of hummus on the side and maybe some warm pita bread for scooping.

Storage Instructions

Store: Keep your roasted veggies in an airtight container in the fridge for up to 4 days. They actually taste great cold straight from the fridge, tossed into salads or grain bowls throughout the week.

Freeze: These roasted vegetables freeze pretty well for up to 2 months. Just let them cool completely first, then pack them into freezer-safe containers or bags. The texture of the sweet potato and beets holds up better than the kale and peppers, but they’re still good for adding to soups or stews later.

Reheat: Warm them up in the oven at 350°F for about 10 minutes to get them nice and crispy again. You can also use the microwave if you’re in a hurry, though they won’t be quite as crispy. Add a fresh squeeze of lemon before serving to brighten them up.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 450-550
• Protein: 8-12 g
• Fat: 12-16 g
• Carbohydrates: 90-110 g

Ingredients

• 1/2 tsp mixed herbs
• 1 medium onion (diced)
• 2 cups kale (roughly chopped)
• 2 tsp dried thyme
• 1 lemon (for juice)
• 1/2 tsp all purpose seasoning
• 2 cups bell pepper (diced)
• 3 small sweet potatoes (cut into 1-inch cubes)
• 1 tsp garlic salt
• 4 small beets (cut into 1-inch cubes)
• black pepper to taste
• 1 tbsp olive oil (I use extra virgin)

Step 1: Steam the Kale

• 2 cups kale (roughly chopped)

Steam the roughly chopped kale until the stems are tender, about 3-5 minutes.

Once done, remove from the pot, drain well, and set the steamed kale aside.

I find this step helps mellow out the kale’s flavor and makes the texture more pleasant.

Step 2: Preheat the Oven and Prep the Vegetables

• 1 medium onion (diced)
• 2 cups bell pepper (diced)
• 3 small sweet potatoes (cut into 1-inch cubes)
• 4 small beets (cut into 1-inch cubes)
• 1 tsp garlic salt
• black pepper to taste
• 1/2 tsp mixed herbs
• 2 tsp dried thyme
• 1/2 tsp all purpose seasoning
• 1 tbsp olive oil (I use extra virgin)

Preheat your oven to 400°F (200°C).

Dice the onion and bell peppers, and cut the sweet potatoes and beets into 1-inch cubes if you haven’t already.

Place all the prepared vegetables except the steamed kale into a large bowl.

Sprinkle in the garlic salt, black pepper to taste, mixed herbs, dried thyme, and all purpose seasoning.

Drizzle with the olive oil and toss everything together until well coated.

Step 3: Roast the Vegetables

• seasoned vegetables from Step 2

Spread the seasoned vegetables in a single layer on a lined baking tray or roasting pan.

Roast in the preheated oven for 15 minutes.

This initial roast helps the vegetables start to brown and become tender.

For extra crispiness, I like to make sure the veggies aren’t too crowded so they roast evenly.

Step 4: Add Kale and Finish Roasting

• steamed kale from Step 1
• partially roasted vegetables from Step 3
• extra splash of olive oil (from 1 tbsp olive oil in ingredient list, use as needed)

After 15 minutes, check the vegetables for tenderness using a fork.

Add the steamed kale from Step 1 and drizzle a splash of olive oil over everything to prevent burning.

Stir to combine, then return the tray to the oven.

Roast for an additional 10–15 minutes, or until all the vegetables are tender and slightly caramelized.

Step 5: Finish and Serve

• juice of 1 lemon
• salt and black pepper to taste

Once the vegetables are tender, remove the tray from the oven and let them cool slightly.

Transfer the roasted vegetables and kale to a serving bowl, then squeeze the juice of 1 lemon over the top.

Add more salt and black pepper to taste if desired, and serve warm.

I love adding a generous squeeze of lemon here—it brightens up the dish beautifully.