White Bean and Kale Salad (Printer view)

Creamy white beans and tender crisp kale with zesty lemon-garlic dressing. A nourishing Mediterranean-style salad ready in just 20 minutes.

# What You'll Need:

→ Salad Components

01 - 1 (15 oz) can white beans (cannellini or Great Northern), 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)

→ Lemon-Garlic 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

# Directions:

01 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined and emulsified.
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 in color.
03 - Add the white beans, cherry tomatoes, red onion, and toasted seeds to the massaged kale. Drizzle with the remaining dressing.
04 - Gently toss everything to combine evenly. If desired, sprinkle with crumbled feta cheese just before serving.

# Expert Suggestions:

01 -
  • The creamy beans and crisp kale create a texture that keeps you coming back for another bite
  • It actually gets better as it sits, making it perfect for meal prep or picnics
02 -
  • Massaging the kale is not optional, it breaks down the tough fibers and makes the salad genuinely enjoyable
  • The dressing can be made up to three days ahead and kept in the refrigerator
03 -
  • Toast your seeds in a dry skillet for a few minutes until fragrant, it makes a huge difference in flavor
  • Let the dressed kale sit for ten minutes before adding the other ingredients for even better texture
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