Roasted Yams and Kale: A Delicious and Healthy Side Dish
- Carbohydrate 81.7372206362016 g
- Cholesterol 0 mg
- Fat 3.8867637724254 g
- Fiber 12.1023667240009 g
- Protein 4.642823913125 g
- Saturated Fat 0.583316361156299 g
- Serving Size 1 1 Serving (326g)
- Sodium 27.2921019346377 mg
- Sugar 69.6348539122007 g
- Trans Fat 0.244627568053955 g
- Calories 378 calories
Step-by-step
- Preheat oven to 400° F.
- Toss yams with salt, pepper and about 1 tablespoon oil to coat; roast until browned and soft throughout, about 15 to 25 minutes. Cool in refrigerator.
- To caramelize onions, heat 2 tablespoons olive oil over medium-high heat until hot, add sliced onions and let sauté for about 3 minutes without stirring. Continue to sauté over medium-high heat, stirring occasionally until onions begin to brown. Reduce heat to medium-low and continue to slowly sauté, stirring about once a minute until the onions are soft and brown. This process can take 15 to 45 minutes depending on desired darkness of onions. Cool in refrigerator.
- Oil kale with remaining olive oil (about 1 tablespoon). Roast in oven at 450 degrees for 3 minutes, or until soft but not browned. Let cool fully in the refrigerator.
- In a food processor, combine roasted garlic, thyme and red wine vinegar until dressing is blended. Combine all cooled ingredients with dressing and toss to coat.
Operating under the constraint of a strict 400-degree oven temperature requires precise management of moisture and sugar content in root vegetables. Cubing yams to a medium-large size ensures the interior steams to softness while the exterior develops adequate caramelization without scorching the natural sugars. Acidity plays a critical role when balancing dense starches and earthy brassicas. Red wine vinegar cuts through the inherent sweetness of the yams and softens the fibrous structure of the kale leaves. Cooling components fully before assembly prevents residual heat from wilting the raw greens and breaking the emulsion of the garlic dressing.
- Slice yellow onions uniformly and allow them to sit undisturbed for three minutes initially to jump-start sugar conversion.
- Roast kale briefly at 450 degrees Fahrenheit for only three minutes to wilt the leaves without developing bitter charred edges.
- Chill roasted yams completely in the refrigerator to firm their starches before final tossing.
- Blend roasted garlic cloves directly with red wine vinegar and dried thyme to create a sharp, cohesive base for the dressing.
- Store combined portions in sealed glass containers for up to two days, where starches absorb additional acidity and soften further.
Cold storage overnight allows the vinegar to penetrate the dense yam cubes more thoroughly. Flavors deepen as the components rest, making second-day portions structurally softer and more unified than fresh servings.
