White Bean and Kale Salad (Printable)

Creamy white beans and crisp kale tossed in bright lemon-garlic dressing for a nourishing Mediterranean salad.

# What You'll Need:

→ Salad Components

01 - 1 can (15 oz) white beans (cannellini or Great Northern), drained and rinsed
02 - 1 large bunch kale (approximately 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)

→ Lemon-Garlic 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

# Directions:

01 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until thoroughly emulsified.
02 - 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 leaves become tender and darken in color.
03 - Add white beans, cherry tomatoes, red onion, and toasted seeds to the massaged kale. Drizzle with remaining dressing.
04 - Gently toss all ingredients until evenly coated with dressing. Top with crumbled feta cheese if using and serve immediately.

# Expert Advice:

01 -
  • Simple to prepare in just 20 minutes.
  • A nutrient-dense combination of plant-based protein and fiber.
  • The zesty lemon-garlic dressing perfectly balances the earthy kale and creamy beans.
02 -
  • Note that this recipe contains mustard and dairy (if using feta).
  • Check your seed packaging if nut allergies are a concern, as sunflower and pumpkin seeds are often processed in facilities handling nuts.
  • Using Great Northern or cannellini beans will provide the creamiest texture to contrast the kale.
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