White Bean and Kale Salad

Enjoy a nourishing meal with this White Bean and Kale Salad. This dish combines the creamy texture of cannellini beans with crisp, massaged kale and vibrant cherry tomatoes, all tossed in a zesty lemon-garlic dressing. It is an easy, Mediterranean-inspired dish that works perfectly as a light lunch or a healthy side.

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The key to this salad is the bright dressing made with extra virgin olive oil and fresh lemon juice, which softens the kale and brings all the fresh ingredients together beautifully.

Ingredients

• 1 (15 oz / 425 g) can white beans (e.g., cannellini or Great Northern), drained and rinsed
• 1 large bunch kale (about 6 cups), stems removed, leaves chopped
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1/4 cup toasted sunflower seeds or pumpkin seeds
• 1/4 cup crumbled feta cheese (optional)
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, minced
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper

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Instructions

Step 1

In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.

Step 2

Place chopped kale in a large salad bowl. Pour half the dressing over the kale and massage with your hands for 1–2 minutes, until the leaves soften and darken.

Step 3

Add the white beans, cherry tomatoes, red onion, and seeds to the kale. Drizzle with the remaining dressing.

Step 4

Toss everything gently to combine.

Step 5

If using, sprinkle with crumbled feta cheese before serving.

Zusatztipps für die Zubereitung

To ensure the best texture, take the time to massage the kale thoroughly with the dressing; this breaks down the tough fibers. For an extra pop of flavor, you can add a pinch of red pepper flakes or fresh herbs like parsley or basil to the mix.

Varianten und Anpassungen

This recipe is highly adaptable. You can use chickpeas instead of white beans for a different texture. To make the salad entirely vegan, simply omit the feta cheese. If you have nut or seed allergies, ensure your sunflower or pumpkin seeds were not processed in a facility handling nuts.

Serviervorschläge

Serve this salad alongside some crusty bread for a heartier, more filling meal. It is best enjoyed fresh to maintain the crispness of the vegetables and seeds.

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With 260 calories and 9 grams of protein per serving, this salad is a fantastic way to fuel your body with wholesome Mediterranean flavors. Enjoy your fresh and hearty creation!

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Recipe Questions

→ Why should I massage the kale?

Massaging kale with dressing breaks down tough fibers, making the leaves tender, dark green, and more digestible while helping them absorb flavor.

→ Can I use dried beans instead of canned?

Yes. Cook 1 cup dried beans until tender, then drain well. You'll need about 3 cups cooked beans equivalent to one 15-ounce can.

→ How long does this salad keep?

Best enjoyed fresh within 2-3 hours. The dressed kale holds up well, but add seeds and feta just before serving to maintain crunch.

→ What can I substitute for white beans?

Chickpeas work beautifully. Cannellini, Great Northern, or navy beans all offer similar creamy textures and mild flavor.

→ Is this salad filling enough for a main dish?

With 9 grams protein per serving from beans and seeds, it's satisfying as a light lunch. Add crusty bread or quinoa to make it more substantial.

→ Can I make the dressing ahead?

Absolutely. Whisk together the dressing ingredients and store refrigerated in a jar up to 5 days. Bring to room temperature before using.