Save Pin This White Bean and Kale Salad is a hearty, nourishing dish that brings together creamy legumes and crisp greens. Featuring a bright lemon-garlic dressing, it is a perfect Mediterranean-style meal that works wonderfully as a light lunch or a vibrant side dish.
Save Pin What makes this salad truly stand out is the texture. By massaging the kale, you transform the leaves into a tender base that holds up well, making it an excellent choice for meal prep or a healthy dinner gathering.
Ingredients
- Salad
- 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)
- Dressing
- 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
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
Ensure you have a large salad bowl and a small jar for the dressing ready. The key to this recipe is the massaging technique; spend at least a minute working the dressing into the kale leaves to ensure they are soft and flavorful.
Varianten und Anpassungen
For extra flavor, you can add a pinch of red pepper flakes or fresh herbs like parsley or basil. Chickpeas can be used instead of white beans, and you can easily make this a vegan salad by omitting the feta cheese.
Serviervorschläge
This salad is delicious on its own but can be turned into a heartier meal when served with a side of warm, crusty bread to soak up the leftover dressing.
Save Pin With 260 calories and 9 grams of protein per serving, this easy White Bean and Kale Salad is a refreshing and balanced choice for any day of the week.
Questions & Answers
- → Should I cook the white beans before adding them to the salad?
No, canned white beans work perfectly for this salad. Simply drain and rinse them thoroughly before tossing with the other ingredients. If you prefer using dried beans, cook them until tender, then cool completely before assembling.
- → Why do I need to massage the kale with dressing?
Massaging kale with dressing breaks down the tough cell walls, transforming bitter, fibrous leaves into tender, silky greens. This technique takes just 1-2 minutes and dramatically improves both texture and flavor absorption.
- → Can I make this salad ahead of time?
This salad holds up well for several hours after dressing, making it excellent for meal prep. The kale actually benefits from sitting with the dressing, though add toasted seeds and feta just before serving to maintain their texture.
- → What's a good substitute for feta cheese?
For a dairy-free option, try crumbled firm tofu seasoned with nutritional yeast, or simply omit cheese entirely. Avocado cubes add creaminess, while dollops of hummus provide protein and richness.
- → Can I use a different type of greens?
While kale's sturdy texture stands up beautifully to the beans and dressing, you can substitute hearty greens like Swiss chard, collard greens, or baby spinach. Adjust dressing quantity based on greens' delicacy.
- → How long will leftovers keep in the refrigerator?
Properly stored in an airtight container, leftovers remain fresh for 2-3 days. The kale may soften further but stays enjoyable. If planning to store longer, keep dressing separate and toss before serving.