White Bean and Kale Salad (Printable)

Creamy white beans and crisp kale tossed with zesty lemon-garlic dressing for a satisfying Mediterranean meal.

# What You'll Need:

→ Salad

01 - 1 can (15 oz) white beans, drained and rinsed
02 - 1 large bunch kale (approximately 6 cups), stems removed and 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

# Step-by-Step:

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 all ingredients evenly.
05 - If using feta cheese, sprinkle with crumbled feta before serving.

# Expert Advice:

01 -
  • The kale actually gets tender when you massage it with dressing, so it's nothing like raw salad sadness.
  • White beans bring a quiet creaminess that makes this feel more substantial than a typical green salad, perfect for lunch without needing anything else.
  • Everything comes together in under twenty minutes, which means you can make this on a busy weeknight and feel virtuous about it.
02 -
  • Don't skip the kale massage step, even if it feels silly; raw kale can be tough and bitter, but two minutes of pressure with oil and lemon transforms it into something silky and tender.
  • Make the dressing in a jar if you're taking this to work or a picnic, because you can shake it right before serving and it'll rehomogenize beautifully.
03 -
  • A half teaspoon of red pepper flakes sprinkled over the finished salad adds a subtle heat that wakes everything up without overwhelming the delicate lemon dressing.
  • If you have access to fresh herbs, scatter torn parsley or basil over the top at the last moment; they add brightness that bottled dried herbs can never quite capture.
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