White Bean and Kale Salad (Print Version)

Hearty Mediterranean salad featuring creamy white beans, massaged kale, and zesty lemon-garlic dressing. Perfect light lunch or side.

# What You'll Need:

→ Salad

01 - 1 can (15 oz) white beans, 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

→ 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

# How To Make It:

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 Tips:

01 -
  • It is quick and easy to prepare, taking only 20 minutes from start to finish.
  • The combination of massaged kale and creamy beans provides a satisfying variety of textures.
  • It is naturally vegetarian, gluten-free, and can be easily made vegan.
  • The zesty lemon-garlic dressing brings a vibrant Mediterranean flavor to every bite.
02 -
  • Use fresh lemon juice for the dressing to ensure a bright and zesty flavor.
  • Rinse and drain your canned beans thoroughly to keep the salad fresh and crisp.
  • Don't be afraid to massage the kale vigorously; the more it softens, the better the salad will taste.
Go Back