White Bean Kale Salad
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.
Servings 4 servings
Calories 503kcal
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.
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.
Nutrition
Calories: 503kcal | Carbohydrates: 37g | Protein: 18.6g | Fat: 35.9g | Sodium: 145mg | Fiber: 14.7g