White Bean and Kale Salad (Printable)

Hearty Mediterranean salad with creamy white beans, crisp kale, and bright lemon-garlic dressing. Ready in 20 minutes.

# Components:

→ 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 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

# Steps:

01 - Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl or jar until well combined.
02 - Place chopped kale in a large salad bowl and pour half the dressing over it. Massage the leaves with your hands for 1 to 2 minutes until they soften and darken.
03 - Add white beans, cherry tomatoes, red onion, and toasted seeds to the massaged kale and drizzle with remaining dressing.
04 - Gently toss all ingredients to combine evenly. If using feta cheese, sprinkle over the top before serving.

# Expert Advice:

01 -
  • It comes together in 20 minutes flat, no cooking required unless you count a quick massage as effort.
  • The kale actually becomes silky and tender instead of that tough, chewy texture that makes you question your life choices.
  • It tastes even better the next day once the flavors have gotten cozy with each other.
02 -
  • The massaging step is genuinely the difference between delicious kale and kale that tastes like eating a sweater, so don't skip it no matter how silly you feel.
  • This salad actually improves after sitting for a few hours or even overnight in the fridge because the flavors deepen and the kale becomes even more tender.
03 -
  • If you want to add fresh herbs, tear in some parsley or basil after everything else is combined so they stay bright and don't get bruised.
  • A tiny pinch of red pepper flakes in the dressing adds a subtle heat that makes people ask what secret ingredient you used.
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