White Bean and Kale Salad

A hearty, nourishing salad featuring creamy white beans, crisp kale, and a bright lemon-garlic dressing. This Mediterranean-inspired dish is perfect as a light lunch or a side dish, offering a refreshing combination of textures and flavors.

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This easy salad yields 4 servings and is designed for simplicity. By massaging the kale with a zesty lemon-garlic dressing, you transform the leaves into a tender base that complements the creamy white beans and sweet cherry tomatoes.

Ingredients

• 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)
• 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

To ensure the best texture, be sure to remove the tough stems from the kale. Massaging the leaves with your hands is a crucial step to soften the kale and allow the dressing to penetrate. Using a dedicated salad bowl and a small jar for whisking the dressing makes the process efficient and clean.

Varianten und Anpassungen

For a variation in protein, chickpeas can be used instead of white beans. If you prefer a vegan salad, simply omit the feta cheese. For those who enjoy a bit of spice or extra freshness, add a pinch of red pepper flakes or fresh herbs like parsley or basil.

Serviervorschläge

This salad is delicious on its own but can be served with crusty bread for a heartier meal. It makes for an excellent meal-prep option as the kale remains crisp and flavorful even after being dressed.

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With 260 calories per serving, this White Bean and Kale Salad is a wholesome way to enjoy a nutrient-dense meal that is both satisfying and simple to put together.

Recipe FAQs

→ Should I cook the white beans before adding them?

Canned white beans work perfectly as they're already cooked. Just drain, rinse thoroughly, and add them directly to the salad. If using dried beans, cook them until tender but not mushy before cooling and incorporating.

→ Why massage the kale with dressing?

Massaging kale breaks down its tough cell structure, making the leaves softer, less bitter, and more enjoyable to eat raw. This technique transforms raw kale from fibrous to silky while helping the dressing absorb deeply.

→ Can I make this salad ahead of time?

This salad holds up well for 1-2 days when stored refrigerated in an airtight container. The kale actually benefits from sitting with the dressing. Add toasted seeds just before serving to maintain their crunch.

→ What can I substitute for feta cheese?

For a dairy-free version, skip the feta entirely or try vegan feta alternatives. Avocado cubes, diced cucumber, or additional toasted nuts also add satisfying creaminess and texture without dairy.

→ How do I adjust the lemon-garlic dressing?

Prefer more brightness? Add extra lemon juice. Want it creamier? Include a teaspoon of tahini or Greek yogurt. The dressing is highly adaptable—taste and adjust acid, salt, or garlic to match your preferences.