Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
This hearty and filling White Bean Kale Salad tosses kale, cannellini beans, avocado, and seeds in a simple lemon vinaigrette to pack every bite with lots of flavor and crunch! Vegan and Gluten-Free, Oil-Free Option.
This hearty White Bean Kale Salad has everything you want in a salad – kale, cannellini beans, avocado, artichoke hearts, cucumber, and seeds. All dressed in a lemony vinaigrette, it’s a must-try for meal prep or light dinners.
Table of Contents
Meet Your New Favorite Kale Salad
Los Angeles is synonymous with palm tree-lined streets, a ton of sunshine, and $30 smoothies. Another LA staple? Upscale grocery stores.
Erewhon is one of the most well-known “fancy” grocery stores and has put all kinds of bougie meals on the map, including this White Bean Kale Salad. My version may not be an exact copycat of theirs, but I’d argue that it’s even better (because it has even more veggies!)
A mix of kale, white beans, cucumbers, artichoke hearts, avocado, and three kinds of seeds are tossed in a lemon vinaigrette to make this salad feel fancy without putting you over budget. It’s a little tangy, super creamy, and just downright delicious. Bonus: it holds up well for days, making it a great option for meal prep.
Ingredients for This Kale White Bean Salad
A mix of fresh vegetables, canned beans, pantry staples, and crunchy seeds come together to give this kale and white bean salad fresh flavors and balanced textures. This is what you need:
- Kale: if you want your salad to last, opt for hearty kale. Both lacinato and curly kale work really well here because the leaves don’t get very soggy even after being massaged with the lemon dressing. You could use chopped romaine or spinach instead, but the leftovers won’t last as long.
- White Beans: I’m a big fan of canned cannellini beans because they’re a convenient source of plant protein and have the best soft and creamy texture. Other white beans you can use here are chickpeas, navy beans, Great Northern beans, and butter beans.
- Vegetables: diced cucumber adds a crisp freshness to every bite (use Persian cucumbers for extra crunch!), canned or jarred artichoke hearts bring a subtle tangy, briny bite, and rich and creamy avocado turns this salad into a satisfying meal.
- Seeds: just like the Erewhon kale with white bean salad, I loaded this salad with three kinds of seeds: pumpkin seeds, sunflower seeds, and hemp hearts! You can use all three if you’d like, stick with just one variety, or use chopped nuts instead.
- Lemony Salad Dressing: a mix of olive oil, lemon juice, maple syrup, Dijon mustard, garlic, salt, and pepper is transformed into a zesty dressing that dances on your taste buds. Lemon juice is truly the star here, so try to use freshly squeezed juice if possible.
How to Make This White Bean and Kale Salad
- Combine the salad dressing ingredients in a small jar, seal the lid, and shake until it’s emulsified. Set aside.
- Place the chopped kale in a large bowl and pour some of the dressing over top. Use your hands to massage the dressing into the leaves until they soften and shrink.
- Add the beans, cucumber, artichoke hearts, avocado, parsley, hemp hearts, pumpkin seeds, and sunflower seeds to the bowl with the kale. Pour the remaining dressing over the salad and toss to coat.
- Scoop the salad into bowls and serve it right away. Enjoy!
Caitlin’s Cooking Tips
- Soft and tender kale is where it’s at. In order to soften the naturally tough kale, we need to use our hands to massage some dressing (or oil, water, or lemon juice) into the leaves. This will eventually make the kale soft, tasty, and smaller in size. In other words, it’ll be easier and more enjoyable to eat.
- Take the time to toast the seeds. It’s a quick extra step that will take their natural nutty flavors over the top. Spread one or all three seed varieties onto a baking sheet and toast them in a 350ºF oven for 7 to 8 minutes. You can also toast them in a dry skillet until they’re lightly golden and fragrant.
- Let the salad sit before serving: After tossing the salad in the dressing, set it aside to let those flavors mingle and get to know each other for 5 to 10 minutes. The upgraded flavors are so worth the wait.
Serving Suggestions
Craving something light for lunch that’ll keep you full for the rest of the afternoon? This white bean kale salad is the answer! Whether you make it fresh or pack it for your weekday lunches, this salad holds up well and tastes even better after a few hours or days. One serving should be enough to keep you full but layering my Rosemary Garlic Tofu on top or pairing it with this Roasted Zucchini Sandwich will stretch the meal even further.
It makes for a fresh and hearty side dish at dinner, too. It pairs well with almost everything, from a bowl of this Roasted Tomato Soup to this rich and comforting Sun-Dried Tomato Pasta.
If you’re looking for more vegan kale salad recipes, you’ll also love this Greek-Inspired Kale Salad, this Kale Apple Salad with Cider Dressing, and this Everyday Kale Salad!
Or, if you’re looking for more ways to use the canned white beans in your cupboard, you’ll love this Dilly White Bean Cucumber Salad, these Sweet & Smoky White Beans, these Braised White Beans & Greens, and this White Bean Carrot Couscous Salad.
How to Store Leftover Kale Salad
I recommend serving this salad within 24 hours of being assembled with the avocado and dressing. Any leftovers can be packed into an airtight container and stored in the fridge for up to 5 days. Just keep in mind that the kale will soften and the avocado will brown the longer it sits.
I know you’ll love this salad for meal prep, but to keep it as fresh as possible, pack the greens, beans, seeds, and vegetables (except the avocado) into individual airtight containers. Store the dressing in a separate jar and do not peel or chop the avocado. When it’s time to eat, assemble the salad with the avocado and pour the dressing over top.
Substitutions and Variations
- Oil-Free Option: Swap the dressing for my Tahini Dressing or my Curry Tahini Dressing.
- Add More Greens: I don’t recommend omitting the kale, but adding additional greens to the mix, such as baby spinach, arugula, or shredded brussels sprouts, is never a bad idea.
- Seed and Nut Variations: Feel free to use only one of the listed seeds, all three, or mix and match. Instead of hemp hearts, try flaxseeds. If you’re out of pumpkin or sunflower seeds, use toasted almonds, cashews, pecans, or walnuts instead.
Recipe FAQs
Sure. Soak 1/2 cup of dry white beans overnight, then drain the next day. Simmer them in a pot of water until they’re soft and tender (about 1 to 1 1/2 hours), wait for them to cool, and add them to the salad as normal.
You could use an equal amount of black beans, kidney beans, or pinto beans as a substitute for the white beans. The textures and flavors will be slightly different but the salad will still taste great.
You can bulk up this salad with 3/4 cup of cooked quinoa or farro, drained and chopped sun-dried tomatoes, my Crispy Tofu or Baked Tempeh, croutons, lemon zest, or roasted vegetables, like cubed sweet potatoes, cauliflower, and/or beets.
Enjoy! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love it if you could leave a comment below with a recipe rating! Thank you for the support 😊
White Bean Kale Salad
Ingredients
For the 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
For the Salad:
- 1 bunch lacinato or curly kale stems removed and roughly chopped
- 1 15.5 ounce cannellini beans, drained and rinsed
- 2 small seedless cucumber or 1/2 persian cucumber thinly sliced
- 1 14 ounce 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 the oil, lemon juice, maple syrup, mustard, garlic, salt, and black pepper to a small jar. Seal the jar well and shake vigorously until emulsified, about 20 to 30 seconds. Set aside.
- Massage: Add the chopped kale to a large bowl and pour 3/4 of the dressing over it. Use clean hands to massage the dressing into the kale for 45 to 60 seconds, until the kale is tender and has reduced in volume.
- Mix: Add the beans, cucumber, artichoke hearts, avocado, parsley, hemp hearts, pumpkin seeds, and sunflower seeds to the bowl with the kale and top with the remaining dressing. Use salad tongs or two large spoons to mix everything together well.
- Serve as desired; leftovers will keep in an airtight container in the refrigerator for up to 5 days.
Recipe Notes
- Beans: Cannellini beans can be swapped with garbanzo beans or another white bean like navy beans.
- Seeds: Feel free to use only one of the listed seeds, or use all 3 for a crunchy variety! If your seeds are not toasted, I recommend spreading them out on a baking sheet and baking at 350F for 7 to 8 minutes, until golden.
- Oil-Free: Omit the dressing and make my Tahini Dressing instead.
Second time I’ve made this salad for a work lunch, and it’s really something to look forward to and feel good about eating! 🙂 Thanks!
You’re very welcome!
My husband loved this and has asked for it again tomorrow. Thank you Caitlin.
You’re very welcome 🙂