This Kale and White Bean Salad is one of my favorite ways to have kale, and this is coming from a former kale-skeptic! It comes together quickly (in about 10 minutes), and the lemony dressing is what makes it so good! As a dietitian, I love that it's full of healthy fats, dietary fiber, plant based protein, magnesium, and antioxidants to support overall health! 😊
When I saw a kale white bean salad recipe all over the internet, I knew I had to make my own version! This is a copycat recipe of the raw kale salad recipe with creamy cannellini beans from Erewhon Market in Los Angeles. It's loaded with some of my favorite ingredients as a dietitian: kale, seeds, avocado, and creamy white beans. Everything is topped with a delicious lemon vinaigrette for what is truly one of the best salads I've ever tasted.
I like having this Kale White Bean Salad for a quick healthy lunch or light dinner. You can even make the dressing ahead of time so all that's left to do at lunchtime is assemble it. If you want more protein, add some oven-baked chicken breast or salmon!
More Healthy Salad Recipes
- Kale Harvest Salad with Sweet Potatoes and Tahini Dressing
- Kale Quinoa Chickpea Salad with Lemon Tahini Dressing
- Super Greens Salad with Lemon Dijon Dressing
- Beetroot and Butternut Squash Salad with Arugula and Spinach
- Roasted Delicata Squash Salad with Maple Dressing
Jump to:
- Key Ingredient Notes and Substitution Ideas
- How to Make Kale and White Bean Salad
- Dietitian Tip
- Video of How to Make Kale and White Bean Salad
- Variations for Kale and White Bean Salad
- Meal Prep and Storage for Kale and White Bean Salad
- Expert Tips
- FAQ
- Related
- Perfect for Pairing
- Want to Learn About Nutrition?
- 📖 Recipe
- 💬 Comments
Key Ingredient Notes and Substitution Ideas
This Kale and White Bean Salad is made with fresh ingredients. Below are some notes and substitutions ideas. Check the recipe card at the bottom of this post for measurements.
Salad Base Ingredients
- Kale - I use curly kale for this recipe, but lacinato kale (also known as dinosaur kale or Tuscan kale) would work too. I like to chop the kale into small pieces to make sure all that crunchy kale gets coated in the dressing. Kale provides important nutrients, including fiber, vitamin K, and iron.
- White Beans - I use cannellini beans (white kidney beans). Other options that work well are butter beans (lima beans), Great Northern beans, navy beans, or chickpeas.
- Hemp Seeds (aka Hemp Hearts) - hemp seeds have a nutty flavor and are a good source of plant protein and also contain healthy fats,f including ALA omega-3s to support brain health.
- Pumpkin Seeds (Pepitas) - pumpkin seeds contain plant protein and dietary fiber for gut health. They also contain magnesium, which has been shown to improve brain health.
- Sunflower Seeds - sunflower seeds contain important nutrients, including vitamin E, magnesium, and healthy fats.
- Avocado - creamy avocado, white beans, and leafy greens make for a great flavor combination. Plus, avocados contain nearly 20 nutrients, including dietary fiber to support gut health, heart-healthy omega-3 fatty acids, potassium, and antioxidants like vitamin C and vitamin E.
Dressing Ingredients
- Fresh Lemon Juice - fresh lemon juice adds a vibrant lemon flavor and vitamin C for immune health.
- Extra-Virgin Olive Oil - olive oil helps to give this simple dressing a perfect creamy texture. It also adds antioxidants and heart-healthy fats that support hormone health. You can use avocado oil if you prefer a milder flavor.
- Maple Syrup - a bit of real maple syrup adds a hint of sweetness and balances out the other salty and savory flavors in this lemon salad dressing. Feel free to use honey instead if you prefer.
- Dijon Mustard- Dijon mustard is made from black mustard seeds, which makes it slightly spicier than your typical yellow mustard. A little bit of Dijon is my favorite way to add some tang to this dressing + it pairs well with lemon an maple syrup. Mustard is also a natural emulsifier to help the lemon juice and olive oil emulsify.
- Fresh Garlic - a little raw garlic adds lots of flavor. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants.
- Kosher Salt and Black Pepper - a pinch of salt and black pepper is the best way to tie all the flavors together.
- Apple Cider Vinegar - I like to add some apple cider vinegar to enhance the acidity of this dressing. You can leave it out or use white wine vinegar instead.
How to Make Kale and White Bean Salad
Below are the instructions for how to make this delicious salad with some visuals that I hope are helpful! Check the recipe card at the bottom for the full recipe.
- Step 1: Rinse and dry your kale using either a salad spinner or cloth. Remove the tough stems and chop the kale leaves into small pieces. Add the kale to a large bowl and add a teaspoon of extra virgin olive oil. Massage the kale to soften it and set it aside while you work on the rest of the salad.
- Step 2: Make the dressing by either blending the dressing ingredients or whisking them together in a small bowl or mason jar. If using a whisk, add the olive oil last and whisk vigorously while drizzling it in to make sure the dressing emulsifies.
- Step 3: Drain and rinse the can of white beans. Add the beans, diced avocado, pumpkin seeds, hemp seeds, and sunflower seeds to the large bowl with the kale. Drizzle the dressing on top just before serving.
Hint: If you are making this salad in advance, add the dressing right before serving. Add as much dressing as you prefer!
Dietitian Tip
One of the best ways to ensure you'll eat (and enjoy!) your vegetables is to make sure they taste great by choosing combinations that pair well together. And my secret weapon to convert any veggie-hater into a lover is to add a great sauce or dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Lemon Dijon Dressing used in this Kale White Bean Salad is a double win: flavor + nutrition. 😊
Video of How to Make Kale and White Bean Salad
Here's a video of how to make this recipe that I hope is helpful.
Variations for Kale and White Bean Salad
The great thing about this white bean kale salad is you can customize to your taste! Below are some ideas:
- Spicy - if you want to add a kick, add red pepper flakes or cayenne pepper to the dressing.
- Honey Lemon - replace the maple dressing with my honey Dijon vinaigrette for a slightly different flavor!
- Creamy Dressing - use my maple tahini dressing if you are looking for something creamier.
- Greek Dressing - add more of a Mediterranean flair by replacing the dressing with red wine vinaigrette made with lemon and red wine vinegar.
- Deluxe - add more hearty veggies to this cannellini bean salad such as red onion, cauliflower, roasted broccoli, grape tomatoes, or Persian cucumbers. Fresh herbs make a great addition too. All of these pair nicely with the crunchy seeds and classic vinaigrette.
- Kale Quinoa Salad - this hearty kale and creamy beans in this salad pair great with quinoa or another grain. Top with thick shavings of pecorino or parmesan.
- Protein - the white beans and seeds provide plant based protein. If you want more protein, add tofu, juicy chicken breast , salmon, or steak.
Meal Prep and Storage for Kale and White Bean Salad
- Meal Prep - prep the kale ahead of time. You can also make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
- Storage - store leftovers of this salad in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for about 4-5 days.
Expert Tips
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad!
- Wait to add the dressing until right before serving the salad.
FAQ
While healthy means something different to everyone, this kale and white bean salad is a nutrient-rich option. Kale contains several important nutrients, including dietary fiber for gut health, plant protein, and several vitamins and minerals including calcium, iron, vitamins A, C, and K, and antioxidants. This recipe also contains important nutrients like magnesium for brain health and heart-healthy fatty acids from the seeds, white beans, and avocado.
Absolutely! I often use a bag of pre-washed and chopped kale for this recipe.
Yes, this salad is gluten-free.
Yes, this is a vegan kale salad recipe.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with this Kale and White Bean Salad:
Want to Learn About Nutrition?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Kale and White Bean Salad with Lemon, Erewhon Copycat
Ingredients
- 8 cups kale (I use curly kale)
- 1 (15 oz) can white beans (I use cannellini beans)
- 1 small avocado, diced (or ½ large avocado)
- ¼ cup hemp hearts (hemp seeds)
- ⅓ cup roasted, salted pumpkin seeds (pepitas)
- ¼ cup sunflower seeds
- 1 teaspoon extra virgin olive oil (to soften the kale)
For the Lemon Dijon Dressing
- ¼ cup fresh lemon juice (juice of 2 small or 1 large lemon)
- 1 tablespoon Dijon mustard
- 1 tablespoon pure maple syrup
- 1 clove garlic (minced or grated)
- ¼ teaspoon kosher salt (more to taste)
- dash black pepper
- ¼ cup extra virgin olive oil
- 1 tablespoon apple cider vinegar (or white wine vinegar)
Instructions
- Rinse and dry your kale using either a salad spinner or cloth. Remove the tough stems and chop the kale leaves into small pieces. Add the kale to a large bowl and add a teaspoon of extra virgin olive oil. Massage the kale to soften it and set it aside while you work on the rest of the salad.
- Make the dressing by either blending the dressing ingredients or whisking them together in a small bowl or mason jar. If using a whisk, add the olive oil last and whisk vigorously while drizzling it in to make sure the dressing emulsifies.
- Drain and rinse the can of white beans. Add the beans, diced avocado, pumpkin seeds, hemp seeds, and sunflower seeds to the large bowl with the kale. Drizzle the dressing on top just before serving.
- Hint: If you are making this salad in advance, add the dressing right before serving. Add as much dressing as you prefer.
Video
Notes
- Don't skip the step of massaging the kale. It really makes a difference in the texture of the salad.
- Wait to add the dressing until right before serving the salad.
- Meal Prep - prep the kale ahead of time. You can also make the dressing in advance. Everything will be ready to go when you want to assemble the salad!
- Storage - store leftovers of this salad in the refrigerator in an airtight container for up to 3-4 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for 4-5 days.
Nora
Wow! Love this recipe. Haven’t worked with kale but this recipe changed my mind. The tip about massaging the kale was very useful.
Mallory
Hi Nora, yayy I'm so happy you liked it! I feel similar to you about kale and when I started massaging it I felt the same way! I never thought it was worth it until I tried it but now I always do so! Thanks so much for taking time to leave a comment. -Mallory
Khayla
This was STUPID good! Even my kale-skeptical husband thought it was delicious. Thank you for this recipe!
Mallory
Hi Khayla, thank you sooo much for taking time to leave a review and rating!! This just made my day to hear that you and your husband loved it and also I'm going to have to steal the term kale-skeptical 😂 I hope you have a great day and thanks again! -Mallory
Christine
Literally eat it at least once a week! It's seriously the best salad ever!
Mallory
Hi Christine,
Thank you so much for taking time to leave a comment!! 😊 I'm so happy to hear that you enjoy the recipe and hope you keep loving it! -Mallory