Description
A fresh and nutritious White Bean Kale Salad featuring creamy avocado, crunchy seeds, and vibrant vegetables, all tossed in a zesty lemon vinaigrette. This quick, no-cook salad is packed with protein and fiber, perfect for a light lunch or a healthy side dish.
Ingredients
Dressing
- 1/4 cup olive oil
- Juice of 1 lemon (2 to 3 tablespoons)
- 1 teaspoon grade A maple syrup
- 1 teaspoon dijon mustard
- 1 clove garlic, crushed or finely minced
- 1/2 teaspoon kosher salt
- Black pepper, to taste
Salad
- 1 bunch lacinato or curly kale, stems removed and roughly chopped
- 2 (15.5 ounce) cans cannellini beans, drained and rinsed
- 2 small seedless cucumbers or 1/2 persian cucumber, thinly sliced
- 1 (14 ounce) jar quartered artichoke hearts, roughly chopped
- 1 avocado, pit removed and diced
- 1/2 bunch flat leaf parsley, chopped
- 1/4 cup hemp hearts
- 1/4 cup toasted pumpkin seeds
- 1/4 cup toasted sunflower seeds
Instructions
- Make the Dressing: Add olive oil, lemon juice, maple syrup, dijon mustard, crushed garlic, kosher salt, and black pepper into a small jar. Seal tightly and shake vigorously for 20 to 30 seconds until the mixture is emulsified. Set aside.
- Massage the Kale: Place the chopped kale in a large bowl and pour about three-quarters of the dressing over it. Using clean hands, massage the dressing into the kale for 45 to 60 seconds until the kale softens and reduces in volume.
- Mix the Salad: Add the rinsed cannellini beans, sliced cucumber, chopped artichoke hearts, diced avocado, chopped parsley, hemp hearts, toasted pumpkin seeds, and toasted sunflower seeds to the bowl with the kale. Pour the remaining dressing over the top and use salad tongs or large spoons to toss everything thoroughly.
- Serve and Store: Serve the salad immediately as a refreshing meal or side dish. Store any leftovers in an airtight container in the refrigerator for up to 5 days, keeping the flavors vibrant and fresh.
Notes
- Massage the kale well to soften the tough leaves and make the salad more enjoyable to eat.
- To toast pumpkin and sunflower seeds, cook them in a dry skillet over medium heat, stirring frequently until golden and fragrant, about 3-5 minutes.
- Use fresh lemon juice for best flavor in the vinaigrette.
- The salad holds up well for several days, making it perfect for meal prep.
- Feel free to substitute cannellini beans with other white beans like great northern or navy beans.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
