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Kale, sweet potato & beetroot salad
heartfoundation.org.au|Helpline 13 11 12

Kale, sweet potato & beetroot salad

25 minutes (15 minutes)
Serves 4
  • To toast walnuts, spread over a baking tray and bake in 160C oven (fan-forced) for 5-6 minutes. 
  • Salad (without dressing) can be assembled up to 3 hours ahead. Keep, covered in the fridge. Drizzle with dressing just before serving. 
  • For a warm, non-vegetarian salad, lentils can be replaced with 300g lean lamb or beef steaks. Grill or panfry steaks in a non-stick pan until cooked to your liking. Rest 5 minutes then slice thinly.  Arrange over salad.
  • 600g sweet potato, peeled, cut into 1cm slices 
  • Olive oil cooking spray  
  • 6 cups (175g) chopped kale leaves (about 6-7 stalks)   
  • 420g can no added salt lentils, drained 
  • 250g packet fresh cooked beetroot, drained, cut into wedges 
  • 75g feta cheese, crumbled 
  • ½ cup walnuts, toasted 
Balsamic dressing  
  • 2 tablespoons extra virgin olive oil 
  • 2 tablespoons balsamic vinegar 
  • ½ teaspoon honey 
  • 1 small clove garlic, crushed 
  • Freshly ground black pepper, to taste 
  1. Arrange sweet potato slices in a single layer over a baking paper-lined baking tray. Spray with cooking spray. Bake in a 200C oven (fan-forced) for 20-25 minutes, until tender. Cool. 
  2. Place kale, lentils and sweet potato in a large bowl. Season with freshly ground pepper and toss gently. Arrange over a large platter. Top with beetroot, feta and walnuts.  
  3. To make dressing, place all ingredients in a screw top jar and shake well.  
  4. Drizzle dressing over salad to serve. 
Shortcut: Reduce prep time by replacing kale leaves with 175g of any packaged, chopped leafy salad mix. Sweet potato can be microwaved instead of roasted, if preferred. Place slices over base of a large microwave-safe dish, overlapping slightly. Cover with damp paper towel and microwave on High for about 6 minutes, or until tender. Drain and cool.

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Vegan Buddha bowl

30 minutes
Serves 4

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Heart Health Network

Heart Health Network

Heart Health Network

Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Research to develop better evidence for the vascular and metabolic health benefits of vegetables and their bioactive constituents....

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Do you have a Heart Story to share?

Sharing your story could help another Australian just like you to overcome their heart challenges...

WEBINAR | Heart failure diagnosis and care

WEBINAR | Heart failure diagnosis and care

Improving diagnosis and care for heart failure patients....

What is coronary heart disease?

What is coronary heart disease?

What is coronary heart disease?

Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

Getting the right balance of fats in your diet can improve your heart health....

Relationships and sex after a heart attack

Relationships and sex after a heart attack

Relationships and sex after a heart attack

Explore some useful things to know about intimacy after a heart attack....

Chicken recipes

Chicken recipes

Chicken recipes

Find heart healthy chicken recipes....

What is heart failure?

What is heart failure?

What is heart failure?

Heart failure is a condition where your heart isn’t pumping as well as it should be....

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Lamb recipes

Lamb recipes

Lamb recipes

Find heart healthy lamb recipes....

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

Heart attack recovery – quit smoking

Heart attack recovery – quit smoking

Heart attack recovery – quit smoking

Smoking is a major risk factor for heart disease. Get the facts on quitting and how it can help you recover. ...

Food and nutrition position statements

Food and nutrition position statements

Food and nutrition position statements

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

National Action Plan for Heart and Stroke

The national heart and stroke action plan aims to identify and prioritise action to reduce the impact of heart disease and stroke....

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Queensland Cardiovascular Research Network

Queensland Cardiovascular Research Network

Queensland Cardiovascular Research Network

QCVRN provides a framework to strengthen cardiovascular research in Queensland...

Heart health submissions to Government

Heart health submissions to Government

Every day we are lobbying government and industry to improve heart health....