White Bean and Kale Salad (Printable)

Creamy white beans and crisp kale with 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 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

# Directions:

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. If using, sprinkle with crumbled feta cheese before serving.

# Expert Tips:

01 -
  • Quick and Easy: Ready in just 20 minutes from start to finish.
  • Nutrient-Rich: Packed with plant-based protein, fiber, and vitamins.
  • Highly Adaptable: Easy to make vegan or customize with your favorite beans and herbs.
  • Great for Meal Prep: Kale holds up well even after being dressed, making it perfect for leftovers.
02 -
  • Toast your sunflower or pumpkin seeds for a few minutes in a dry pan to unlock their full flavor and crunch.
  • If you have time, let the salad sit for 10 minutes after tossing to allow the flavors to meld together.
  • Always use fresh lemon juice rather than bottled for the brightest dressing flavor.
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