Pin It This White Bean and Kale Salad is a hearty and nourishing dish that perfectly combines creamy white beans with crisp, massaged kale. Tossed in a bright lemon-garlic dressing and peppered with vibrant cherry tomatoes, it offers a refreshing Mediterranean flair that is ideal for a light lunch or a nutrient-dense side dish.
Pin It By massaging the kale, you transform the sturdy leaves into a tender base that holds up beautifully to the dressing, ensuring every forkful is flavorful and easy to enjoy. The addition of toasted seeds provides a delightful crunch that complements the softness of the beans.
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
Massaging the kale for 1 to 2 minutes is a crucial step to soften the leaves and improve the texture. If you have nut allergies, be sure to check the packaging of your sunflower or pumpkin seeds, as they are sometimes processed in facilities that handle nuts.
Varianten und Anpassungen
To make this salad vegan, simply omit the feta cheese. You can also substitute the white beans with chickpeas for a different profile. For a touch of heat or extra freshness, try adding a pinch of red pepper flakes or fresh herbs like parsley or basil.
Serviervorschläge
Serve this salad alongside some crusty bread for a heartier, more filling meal. It works perfectly as a standalone lunch or as a bright accompaniment to a main Mediterranean course.
Pin It This simple yet flavorful salad is a great addition to your weekly rotation, offering a healthy balance of protein, healthy fats, and greens. It is as nourishing as it is delicious, making it a reliable go-to for any occasion.
Recipe FAQs
- → Why should I massage the kale?
Massaging kale with dressing breaks down tough cell walls, making the leaves tender and less bitter. This transforms raw kale into a silky, enjoyable texture that absorbs flavors beautifully.
- → Can I use fresh beans instead of canned?
Absolutely. Cook about 1.5 cups of dried white beans until tender. Freshly cooked beans will have even better texture and flavor than canned varieties.
- → How long does this salad keep in the refrigerator?
This salad stores exceptionally well for 3-4 days in an airtight container. The dressed kale actually becomes more tender over time, though add seeds just before serving to maintain crunch.
- → What can I substitute for feta cheese?
Try goat cheese for a similar tang, avocado for creaminess, or chopped olives for briny flavor. For vegan options, nutritional yeast adds savory depth without dairy.
- → Is this salad filling enough for a main course?
Yes, the white beans provide 9 grams of protein per serving. For extra heartiness, serve with crusty bread, add quinoa, or top with grilled chicken or chickpeas.