White Bean and Kale Salad (Printable Version)

Creamy white beans and crisp kale with zesty lemon-garlic dressing for a quick, healthy Mediterranean meal.

# What You Need:

→ Salad

01 - 1 can (15 oz) white beans, drained and rinsed
02 - 1 large bunch kale (approximately 6 cups), stems removed, leaves chopped
03 - 1 cup cherry tomatoes, halved
04 - 1 small red onion, thinly sliced
05 - 1/4 cup toasted sunflower seeds or pumpkin seeds
06 - 1/4 cup crumbled feta cheese, optional

→ Dressing

07 - 3 tablespoons extra virgin olive oil
08 - 2 tablespoons fresh lemon juice
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

# How-To Steps:

01 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
02 - Place chopped kale in a large salad bowl. Pour half the dressing over the kale and massage with your hands for 1 to 2 minutes until the leaves soften and darken.
03 - Add the white beans, cherry tomatoes, red onion, and seeds to the kale. Drizzle with the remaining dressing.
04 - Toss everything gently to combine. If using, sprinkle with crumbled feta cheese before serving.

# Expert Tips:

01 -
  • The massage technique actually softens the kale so it tastes nothing like the tough, chewy leaves you might be avoiding.
  • It comes together in 20 minutes flat, making it perfect for weeknight lunches or impromptu side dishes.
  • White beans add real staying power without feeling heavy, so you won't be hungry an hour later.
02 -
  • If you skip the kale massage step or rush through it, you'll end up with a salad that tastes fine but feels texturally wrong—the leaves will stay slightly bitter and tough, and that's the difference between pretty good and genuinely delicious.
  • Rinse your canned beans thoroughly to remove the starchy liquid, which mutes their flavor and makes the salad taste flat and metallic instead of bright and lively.
03 -
  • Toast your seeds in a dry skillet over medium heat for just 2 to 3 minutes while stirring constantly—your kitchen will smell incredible, and you'll know they're perfect when you catch the first whisper of a toasted aroma.
  • Make extra dressing and keep it in a jar in your fridge; it works beautifully on roasted vegetables, grain bowls, or even drizzled over soft cheese and crackers.
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