Kale White Bean Salad

Our Kale White Bean Salad combines the hearty richness of white beans with the crisp freshness of kale, creating a harmonious balance that tastes amazing and is packed with essential nutrients. The creamy white beans and vibrant kale are complemented by a zesty dressing, making this salad a quick and easy lunch option or a refreshing side dish for any meal.

If you think this kale and white bean salad sounds satisfying, you’ll likely also enjoy my hearty recipe for couscous bowls or this quinoa chickpea salad. For a hot and filling family dinner, try this red lentil chili recipe, too!

Why I Love This Kale White Bean Salad

• Crunchy and Creamy: The blend of crispy kale and creamy white beans provides a ton of interesting texture that you just don’t get from a traditional salad.
• Bright and Fresh Flavor: While kale can be bitter, the honey lemon dressing gives it a bright and sweet flavor that pops on your tongue.
• Nutrient-Packed: This healthy salad is loaded with nutrients from the kale and beans, and is rich in heart-healthy fats from the avocado and sunflower seeds.

How do I prepare kale?

Kale is a really hearty, green, leafy veggie, and preparing it properly not only makes it more enjoyable to eat, but it actually helps our bodies digest it better, too. To get as many nutrients out of the kale as possible, try preparing it like this:

1. Begin by cleaning the kale well. The tiny surface area of the leaves gives dirt plenty of places to hide. Hold the kale under cold, running water while you gently rub the leaves with your fingers to try to remove any dirt. Then submerge the kale in a large bowl filled with cold water. Swish the leaves around to let any more dirt loosen and sink to the bottom of the bowl.
2. Remove the kale from the bowl and set the leaves in a colander. Allow the excess water to drip from the leaves, then take a few layers of paper towel and gently dab the remaining moisture away.
3. Hold each leaf by the stem. Strip the leaves off the thick stem by running your fingers along the stem from bottom to top. You can throw away the stems. Then, stack the leaves and roll them tightly.
4. On a cutting board with a salad knife, slice your rolled-up leaves into very thin strips. Place all of the strips in a salad bowl.
5. Drizzle 1 tablespoon of olive oil over the leaves and add a pinch of salt. Gently massage the strips with your fingers for a couple of minutes. This helps to tenderize the kale and makes it taste less bitter.

Kale White Bean Salad Ingredients

• Kale – You can swap kale for spinach or mixed greens for a different flavor.
• White beans – Cannellini beans or navy beans work well as substitutes for white beans in this recipe.
• Sunflower seeds – Try pumpkin seeds or chopped almonds if you prefer.
• Avocado – Sliced avocado provides a really nice creaminess in this salad, but cucumber could be used instead.
• Extra virgin olive oil – Substitute with avocado oil for a bit of a different taste.
• Lemon Juice – Fresh is always going to taste best!
• Honey – Agave nectar or maple syrup can be used instead of honey, but your salad does need the sweetness that the honey provides.
• Kosher salt – Regular table salt can be used in place of kosher salt.
• Freshly cracked red pepper flakes – Dried red pepper flakes or even cracked black pepper will also work if you prefer.

How to Make White Bean and Kale Salad

STEP ONE: Prep the kale. Wash and dry the kale. Add it to a large bowl then drizzle with 1 tablespoon of olive oil and sprinkle with salt. Using your hands, massage the kale for a couple of minutes. This helps soften the kale and release some of the bitterness.

STEP TWO: Blend the dressing. In a small bowl combine 1/4 cup olive oil, lemon juice, honey, and Dijon mustard. Season with salt and pepper to taste. Whisk until well blended.

STEP THREE: Assemble the salad. Pour the dressing over the kale then add the white beans and sunflower seed. Squeeze a little extra lemon juice and season with additional salt and pepper if desired. Toss until well blended.

STEP FOUR: Serve. Serve topped with sliced avocado slices.

Recipe Tips

• Some people love kale and others aren’t accustomed to its bitterness, so taste as you go, and add more lemon, salt, or pepper to suit your preference.
• Allow the salad to sit covered in the fridge for a few minutes after mixing for the flavors to meld together.

What goes good on this salad?

If you want to add protein, you can add grilled chicken, steak, or tofu. It might be delicious served on a bed on quinoa, or with a big scoop of roasted chickpeas. You might also like:

• Other veggies like tomatoes, slivered carrots, or diced yellow peppers for flavor and color
• Crumbled feta or a sprinkle of parmesan
• Dried fruits like berries and apples
• Freshly sliced basil or cilantro
• Any of your favorite seeds or nuts.

Can this recipe be made gluten-free and dairy free?

Yes! This recipe is already gluten-free and dairy-free. It’s also plant-based and vegan-friendly.

Can I prep kale ahead of time?

Yes, you can wash, slice, and oil-treat your kale a day or two in advance and it should still be very fresh.

How to Store Leftovers

Your leftover salad can be stored in an airtight container in the fridge for up to 3 days. Kale is pretty hearty, so the dressing shouldn’t whither it too much, but it might be a bit soggier than when you first made it.

I don’t recommend you freeze your kale salad. It won’t thaw well and will likely be mushy when you try to eat it again.

If you made your dressing separately, it should last in the fridge in a covered container for up to a week.

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