This Kale and White Bean Salad is full of flavor and texture! It's honestly my new favorite salad because it tastes SO good and it provides healthy fats, dietary fiber, and antioxidants. It's the best kale salad to make for a quick lunch or side dish and I hope you enjoy it as much as I do!
When I saw a white bean kale salad all over the internet, I knew I had to try it! This is a copycat recipe of the kale salad recipe from Erewhon Market in Los Angeles and it's loaded with all my favorite things 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.
So if you don't live in LA or don't want to pay an obscene amount of money for a simple salad, make this recipe right at home with ingredients you can find at your local grocery store!
This is a perfect make-ahead lunch. Just prep it the night before and throw the salad dressing on the next day. There's no better way to enjoy a kale recipe than this!
If you're looking for more salad recipes, try my Kale Harvest Salad with Tahini Dressing or Asian Inspired Salad with Ginger Lime dressing next!
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Key Ingredients and Substitution Ideas
This Kale and White Bean Salad is made with fresh ingredients. Check the printable recipe card at the bottom for measurements & full recipe.
Salad Ingredients
- Kale - I use curly kale for this recipe, but dino kale would work too. We will chop the kale into small pieces to make sure all that crunchy kale gets coated in the
- White Beans - I use cannellini beans but butter beans (lima beans), Great Northern beans or chickpeas would all work.
- Hemp Hearts - hemp seeds are a good source of plant protein and also contain healthy fats including ALA Omega-3s to support brain health. I use Manitoba Harvest hemp hearts.
- 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 that support brain health.
- 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 some vitamin C for your 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 more mild 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 more spicy than your typical yellow mustard. A little bit of dijon is my favorite way to add some tang and spice to this dressing and it pairs so well with the lemon & maple syrup. Mustard contains mucilage which is a natural emulsifier to help the lemon juice and olive oil emulsify.
- Garlic - You’ll be using raw garlic so a little bit adds lots of flavor. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ⅓ teaspoon garlic powder.
- Kosher Salt & 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 our 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! Don't forget to check out 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 smaller 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. 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 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. 😊
Variations
The great thing about white bean salad recipes is you can customize them to your taste! Below are some ideas, but feel free to get creative.
- Spicy - if you want to add a kick, throw in some red pepper flakes or cayenne pepper to the dressing.
- Creamy Dressing - use my maple tahini dressing instead if you are looking for something more creamy.
- Deluxe - add more vegetables such as red onion and roasted cauliflower or broccoli. All of these pair nicely with the crunchy seeds and classic vinaigrette.
- Kale Quinoa Salad - this salad pairs great with quinoa or another grain.
- Protein - the white beans and seeds provide plant-based protein. If you want to take the protein up, shredded cooked chicken, salmon, or steak would all be a perfect addition.
Meal Prep & 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 1 week.
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 in a nutrient-rich option. Kale contains several important nutrients including dietary fiber for gut health, plant protein, and several vitamins and minerals - calcium, iron, vitamins A, C, and K, and antioxidants. This recipe also contains important nutrients 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 w/Avocado, Erewhon Copycat
Ingredients
- 8 cups kale (I use curly kale)
- 1 (15 oz) can white beans (I use cannellini beans)
- 1 small avocado (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 smaller 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. 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 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.
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 about 1 week.
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