White Bean and Kale Salad (Printer-friendly)

Hearty Mediterranean salad with creamy white beans, crisp kale, and zesty lemon-garlic dressing.

# What You'll Need:

→ Salad

01 - 1 can (15 oz) white beans, drained and rinsed
02 - 1 large bunch kale (about 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 tbsp extra virgin olive oil
08 - 2 tbsp fresh lemon juice
09 - 1 tsp Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 tsp sea salt
12 - 1/4 tsp 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 1-2 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.
05 - If using, sprinkle with crumbled feta cheese before serving.

# Expert Tips:

01 -
  • Quick and easy to prepare in only 20 minutes.
  • Naturally Vegetarian, Gluten-Free, and Dairy-Free.
  • Packed with 9g of protein and high-fiber kale.
  • A perfect balance of creamy, crisp, and zesty ingredients.
02 -
  • Toast your sunflower or pumpkin seeds beforehand for extra crunch and flavor.
  • Check packaging on seeds if nut allergies are a concern, as they may be processed in shared facilities.
  • Use sea salt and freshly ground black pepper for the best seasoning profile.
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