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White Bean Kale Salad

This White Bean Kale Salad is a vibrant, nutritious powerhouse! Packed with protein-rich beans and fresh greens, it’s perfect for any meal.
Prep Time15 minutes
Total Time15 minutes
Servings: 4 servings

Ingredients

  • 1/4 cup olive oil
  • 1 lemon 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
  • 1 bunch lacinato or curly kale stems removed and roughly chopped
  • 1 can cannellini beans drained and rinsed
  • 2 small seedless cucumbers or 1/2 Persian cucumber, thinly sliced
  • 1 can quartered artichoke hearts roughly chopped
  • 1 whole 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

Dressing

  • In a small bowl, whisk together the olive oil, lemon juice, maple syrup, Dijon mustard, crushed garlic, kosher salt, and black pepper. Taste and adjust the seasoning as needed. Set aside.

Salad Preparation

  • In a large mixing bowl, add the chopped kale. Drizzle a small amount of the dressing over the kale and massage it gently with your hands for a few minutes to help soften the leaves.
  • To the bowl of kale, add the drained and rinsed cannellini beans, sliced cucumbers, chopped artichoke hearts, diced avocado, and chopped parsley. Toss everything gently to combine.
  • Pour the remaining dressing over the salad and toss well to ensure all ingredients are coated.
  • Sprinkle the hemp hearts, toasted pumpkin seeds, and toasted sunflower seeds on top of the salad for added crunch and nutrition.
  • Serve the White Bean Kale Salad immediately or let it sit for a few minutes to allow the flavors to meld.

Equipment

  • Large Mixing Bowl
  • Chef's knife
  • Cutting Board
  • Measuring cups and spoons
  • Whisk

Notes

  • Store the salad in an airtight container in the refrigerator for up to 3 days.
  • Keep the dressing separate until just before serving to maintain texture.
  • For better avocado preservation, squeeze lemon juice over it before storing.