White Bean and Kale Salad (Printable Page)

Creamy white beans and massaged kale with zesty lemon-garlic dressing create this hearty Mediterranean salad.

# 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

# Step-by-Step Guide:

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

# Expert Tips:

01 -
  • The kale transforms from tough to silky when you massage it with the dressing
  • It actually keeps well in the fridge, unlike most leafy salads that get soggy
  • You can throw in whatever vegetables or beans you have on hand
02 -
  • Massaging the kale isn't optional, it completely transforms the texture from tough to tender
  • The salad actually tastes better after sitting for 15 minutes, so don't be afraid to make it ahead
  • If you're using chickpeas instead of white beans, they'll hold their shape a bit more but still work beautifully
03 -
  • Toasting your seeds in a dry pan for 2 minutes makes a huge difference in flavor
  • If making ahead, keep the feta separate and add it just before serving
  • Red pepper flakes add a nice heat that balances the creamy beans
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