White Bean and Kale Salad (Printable Version)

Creamy white beans and massaged kale with bright lemon-garlic dressing, cherry tomatoes, and crunchy seeds.

# What You'll Need:

→ Salad

01 - 1 can (15 oz) white beans, drained and rinsed
02 - 1 large bunch kale (about 6 cups), stems removed, leaves chopped
03 - 1 cup cherry tomatoes, halved
04 - 1 small red onion, thinly sliced
05 - 1/4 cup toasted sunflower seeds or pumpkin seeds
06 - 1/4 cup crumbled feta cheese, optional

→ Dressing

07 - 3 tablespoons extra virgin olive oil
08 - 2 tablespoons fresh lemon juice
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

# Step-by-Step Directions:

01 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
02 - Place chopped kale in a large salad bowl. Pour half the dressing over the kale and massage with your hands for 1 to 2 minutes, until the leaves soften and darken.
03 - Add the white beans, cherry tomatoes, red onion, and seeds to the kale. Drizzle with the remaining dressing.
04 - Toss everything gently to combine. If using, sprinkle with crumbled feta cheese before serving.

# Expert Advice:

01 -
  • Nutrient-Dense: Packed with fiber from kale and plant-based protein from white beans.
  • Quick and Easy: Ready in just 20 minutes with minimal cooking required.
  • Versatile: Naturally vegetarian, gluten-free, and easily made vegan.
02 -
  • Massage the kale until it turns a darker green and feels tender to the touch.
  • Toast your seeds briefly in a pan for 5 minutes to enhance their crunch and aroma.
  • Check seed packaging if you have severe nut allergies.
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