White Bean and Kale Salad (Print Version)

Creamy white beans and crisp kale with a zesty lemon-garlic dressing, fresh vegetables, and crunchy seeds.

# What You 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 -
  • It tastes even better the next day when the kale has absorbed all that garlicky lemon flavor and turned silky.
  • You can throw it together in less time than it takes to order takeout, no cooking required for the main components.
  • The combination of creamy beans and crisp leaves keeps you satisfied without feeling heavy.
02 -
  • The kale massage is not optional—it transforms tough, bitter leaves into something tender and sweet, and it's the secret that makes people ask for the recipe.
  • Don't skip rinsing your canned beans thoroughly, as that starchy liquid will make your salad gummy instead of crisp.
03 -
  • Toast your own sunflower or pumpkin seeds in a dry pan for two minutes to deepen their flavor, or buy them pre-toasted and taste the difference in the final salad.
  • Massage the kale with a pinch of salt before adding the dressing to break down the fibers even more effectively and make every bite silky.
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