White Bean and Kale Salad (Printable)

Creamy white beans and massaged kale with zesty lemon-garlic dressing, fresh vegetables, and crunchy seeds.

# What You’ll Need:

→ Salad

01 - 1 can (15 oz) white beans, drained and rinsed
02 - 6 cups fresh kale, 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 tablespoons extra virgin olive oil
08 - 2 tablespoons fresh lemon juice
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon 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 to 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. If using, sprinkle with crumbled feta cheese before serving.

# Expert Advice:

01 -
  • It keeps in the fridge for days, so you can make it once and eat it twice without thinking.
  • The kale actually tastes good here instead of feeling like punishment for eating something healthy.
  • There's enough protein and fiber to keep you satisfied until dinner without the heaviness.
02 -
  • Toasting your own seeds if you have them raw changes everything—they taste infinitely better than the pre-toasted ones sitting on the shelf.
  • Don't skip the massage step with the kale; it's not just a trendy word, it actually transforms the texture from raw and stubbly to silky and inviting.
03 -
  • Taste the dressing before it hits the salad—this is your only chance to adjust the seasoning without worrying about over-salting the greens.
  • Buy your lemon juice fresh and don't refrigerate it; room temperature juice blends more smoothly with the oil.
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