White Bean and Kale Salad (Printable)

Creamy white beans and crisp kale with zesty lemon-garlic dressing

# What You Need:

→ Salad Components

01 - 1 (15 oz) can white beans (cannellini or Great Northern), drained and rinsed
02 - 1 large bunch kale (approximately 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

# Directions:

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 soften and darken in color.
03 - Add white beans, cherry tomatoes, red onion, and toasted seeds to the massaged kale. Drizzle with remaining dressing.
04 - Gently toss all ingredients until evenly coated with dressing. Sprinkle with crumbled feta cheese, if using, and serve immediately.

# Expert Suggestions:

01 -
  • The creamy white beans make it substantial enough to keep you full for hours without that heavy post-meal slump
  • You can throw it together in under 20 minutes but it tastes like something from a proper restaurant
  • The kale actually gets better as it sits, so leftovers for lunch are never disappointing
02 -
  • Massaging the kale is not optional, it's what transforms this from a salad you have to chew through into something genuinely enjoyable
  • The dressing might seem too acidic when you first taste it, but remember it needs to punch through the sturdy kale and creamy beans
03 -
  • Toast your seeds in a dry pan over medium heat until they're fragrant and golden, then let them cool completely before adding
  • The salad actually improves after sitting for 30 minutes, making it perfect for potlucks or meal prep
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