Name: Kale and White Bean Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 bunch lacinato or curly kale, stems removed and finely chopped (about 5 cups); kosher salt, for massaging the kale; 1 15 oz can cannellini beans, drained and rinsed; 1 cup diced cucumber; 1 avocado, chopped; 1/4 cup pepitas; 2 tablespoons hemp hearts; kosher salt and black pepper, to taste; 1/4 cup olive oil; 1 small shallot, minced; 2 tablespoons fresh lemon juice; 1 teaspoon honey, or pure maple syrup; 1 teaspoon dijon mustard; 1 garlic clove, minced; 1/2 teaspoon kosher salt; freshly ground black pepper, to taste

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Kale and White Bean Salad is a fresh, vibrant dish that brilliantly combines the earthiness of kale with the creamy texture of white beans. This salad isn’t just colorful; it’s packed with nutrients, making it a fantastic addition to your meal rotation. The kale is meticulously massaged to achieve a tender bite, while the cannellini beans add a delightful creaminess that balances the crunch of fresh cucumber and the richness of avocado. It’s a perfect go-to option for lunch or dinner, showcasing the harmony that can exist in simple yet wholesome ingredients.

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I still remember the first time I made this Kale and White Bean Salad on a lazy Sunday afternoon. I craved something light yet satisfying, and this salad ticked all the boxes. Not only did it take just 15 minutes to whip up, but it quickly became a household favorite. Friends and family seek out this dish when we gather—each bite bursting with flavor and texture. Don’t hesitate to dive into this recipe; it’s easy, budget-friendly, and sure to impress!

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
How to Make Kale and White Bean Salad
Storing & Reheating
Chef’s Helpful Tips
Recipe FAQs
Kale and White Bean Salad

Why You’ll Love This Recipe

Simple & Quick: Ready in just 30 minutes, making it ideal for a weeknight meal or lunch prep.
Irresistible Flavor: The combination of massaged kale, creamy avocado, and zesty lemon dressing creates a refreshing taste.
Eye-Catching Appeal: The vibrant colors make this dish a showstopper at any gathering.
Flexible Serving: Enjoy it as a hearty main or light side—it’s perfect for picnics, potlucks, or a nutritious lunch.
Diet-Friendly Options: Naturally vegan, gluten-free, and packed with plant-based protein.

Ingredients You’ll Need

1 bunch lacinato or curly kale (about 5 cups): This leafy green is the star of the salad. Lacinato has a slightly sweeter flavor, while curly kale is more common. You can substitute with shredded Swiss chard or spinach if needed.
Kosher salt: Used for massaging the kale, enhancing its flavor and tenderness.
1 (15 oz) can cannellini beans: Creamy and delicious, they add protein and fiber. Substitutions include navy beans or chickpeas.
1 cup diced cucumber: Adds crunch and juiciness. You can use English cucumbers or replace them with bell peppers for added color.
1 avocado: Chopped for creaminess and healthy fats; ripe avocados work best. If they’re not available, you could use some sliced olives for a different flavor.
1/4 cup pepitas: These pumpkin seeds provide crunch and a nutty flavor. Almonds or sunflower seeds can be great alternatives.
2 tablespoons hemp hearts: A nutrient-dense addition that’s optional but enhances the salad’s texture and protein levels. Try chia seeds if you’re out of hemp hearts.
Kosher salt and black pepper: Make sure to season to taste for optimal flavor.
1/4 cup olive oil: Use extra-virgin for a rich flavor. Avocado oil can be substituted if desired.
1 small shallot, minced: Adds a subtle oniony flavor—red onions can work as a substitute.
2 tablespoons fresh lemon juice: This adds bright acidity, balancing the richness of the salad. Lime juice can be used instead for a twist.
1 teaspoon honey or pure maple syrup: To add a touch of sweetness; feel free to omit for a sugar-free version.
1 teaspoon Dijon mustard: This gives the dressing a zesty kick. You could omit this if you’re avoiding mustard.
1 garlic clove, minced: Fresh garlic enhances flavor; garlic powder can be a substitute in a pinch.
1/2 teaspoon kosher salt: Essential for seasoning the dressing.
Freshly ground black pepper: To taste, for a bit of heat.

How to Make Kale and White Bean Salad

Prepare the Kale: Place the chopped kale in a large bowl. Season with a pinch of kosher salt and gently massage the kale with your hands for about 1–2 minutes. You’ll notice the kale will soften significantly and darken in color.
Combine the Ingredients: Add the drained and rinsed cannellini beans, diced cucumber, chopped avocado, pepitas, and hemp hearts to the bowl with the massaged kale. Give it a gentle toss to mix.
Make the Dressing: In a small bowl or jar, whisk together 1/4 cup olive oil, minced shallot, lemon juice, honey or maple syrup, Dijon mustard, minced garlic, 1/2 teaspoon kosher salt, and black pepper until everything is well combined and emulsified. The flavor should be bright and zingy.
Dress the Salad: Pour the dressing over the salad mixture. Toss gently but thoroughly to combine all the ingredients. Adjust seasoning with additional salt and pepper to taste.
Serve or Let it Rest: This salad is delicious right away, but allowing it to sit for 10–15 minutes helps the flavors to meld beautifully.

Storing & Reheating

Best served fresh, but this salad keeps well in the refrigerator. Store any leftovers in an airtight container and enjoy them within 3 days. Avoid keeping it at room temperature for more than 2 hours. Freezing isn’t ideal, though it can be frozen for up to 3 months if you separate the dressing and assemble it fresh later. When ready to enjoy, simply thaw it in the fridge, re-dress, and give it a gentle toss.

Chef’s Helpful Tips

Make sure to massage the kale thoroughly—you want it tender and palatable, not just wilted.
If your avocado isn’t ripe enough, leave it at room temperature for a day or so. It should yield slightly when gently pressed.
Don’t be shy when seasoning! Taste as you go to ensure the flavors are to your liking.
For a make-ahead option, prepare the salad base in advance, but add the avocado and dressing just before serving to keep the ingredients fresh and bright.

The Kale and White Bean Salad is bursting with flavors, nutrients, and textures. Each component plays a unique role in creating a delightful dish. It’s not only filling but also an excellent way to enjoy nutritious ingredients without sacrificing taste. Feel free to get creative; swap ingredients based on what you love or have on hand. This recipe invites experimentation, allowing you to make it your own.

Recipe FAQs

Can I use a different type of bean?

Absolutely! While cannellini beans lend a creamy texture, you can substitute with navy beans, chickpeas, or even black beans for a different flavor and texture.

How can I make the salad vegan?

This recipe is already vegan, but ensure that you use pure maple syrup instead of honey. Everything else is plant-based, so you’re good to go!

How long does the salad stay fresh in the fridge?

This salad stays fresh for up to 3 days when stored properly in an airtight container in the refrigerator. Just a note: the avocado may brown, but it will still taste great.

Can I prepare the salad ahead of time?

You can prepare most of the salad ingredients ahead of time. Just hold off on adding the dressing and avocado until you’re ready to serve for the best texture and flavor.

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