Save to Pinterest This White Bean and Kale Salad is a Mediterranean-inspired dish that combines the heartiness of creamy cannellini beans with the nutrient-dense crunch of fresh kale. Tossed in a vibrant lemon-garlic dressing, it is a refreshing and nourishing option perfect for a light lunch or a wholesome side dish.
Save to Pinterest The secret to a perfect kale salad is in the massage. By working the dressing directly into the leaves, you break down the tough fibers, making them tender and flavorful. Combined with the creaminess of white beans and the pop of cherry tomatoes, every bite is a balanced mix of textures.
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
To ensure the kale is tender and not bitter, do not skip the massaging step; 1–2 minutes of firm pressure makes a significant difference. For an extra layer of flavor, consider adding a pinch of red pepper flakes or fresh herbs like parsley or basil.
Varianten und Anpassungen
This salad is highly adaptable. You can use chickpeas instead of white beans for a firmer texture. To make the recipe completely vegan, simply omit the feta cheese. For those who enjoy extra crunch, toasted walnuts or almonds make excellent substitutes for the seeds.
Serviervorschläge
Serve this salad alongside a piece of crusty bread to soak up the zesty lemon-garlic dressing. It also pairs wonderfully as a side dish with grilled Mediterranean proteins or can be enjoyed on its own as a satisfying meal-prep lunch.
Save to Pinterest Simple, wholesome, and bursting with fresh ingredients, this White Bean and Kale Salad is a testament to how delicious healthy eating can be. Whether you are serving it at a dinner party or enjoying a quiet lunch, it is sure to satisfy.
Recipe FAQs
- → Why massage the kale?
Massaging kale with olive oil and acid breaks down tough fibers, making the leaves tender and easier to digest. This technique transforms bitter raw kale into a silky, mild green that perfectly absorbs dressing flavors.
- → Can I use dried beans instead?
Absolutely. Cook one cup dried beans until tender, about 60-90 minutes. Let them cool completely before assembling. You'll need roughly 3 cups cooked beans to equal one 15-ounce can.
- → How long does this keep?
Stored in an airtight container, this salad stays fresh for 3-4 days. The kale actually improves over time as it marinates in the dressing. Add toasted seeds and feta just before serving to maintain crunch.
- → What can I substitute for kale?
Spinach works well for a lighter version, though skip the massaging step. Swiss chard adds earthy depth, while arugula brings peppery notes. Adjust amounts based on leaf volume.
- → Is this salad gluten-free?
Yes, all ingredients are naturally gluten-free. Double-check your Dijon mustard label, as some varieties include wheat-based vinegar or additives.