Kale and White Bean Salad w/Avocado, Erewhon Copycat

kale and white bean salad with dressing on top (overhead view)

Kale and White Bean Salad w/Avocado, Erewhon Copycat

Mallory

This Kale and White Bean Salad is full of flavor, texture, and nutrition including healthy fats, dietary fiber, and plenty of antioxidants for overall health! It's really tasty with a variety of seeds, avocado, and a lemony dressing. The best kale salad to make for a quick lunch or side dish! I hope you enjoy it as much as I do. 😊

5 from 2 votes

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Prep Time 10

Course lunch

Cuisine American

Servings servings

Equipment

1 large bowl
1 whisk
1 mason jar

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

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.

Meal Prep & Storage

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.

Dietitian Tip

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.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Keyword 10 minutes or less, gluten free, vegan

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