Kale and White Bean Salad

This Kale and White Bean Salad is packed with nutrients and the flavor just gets better as it sits in the fridge. The perfect meal prep lunch recipe.

Hi friends!

It’s been a while since I shared a kale recipe. I seem to go in cycles with kale, loving it for a while and then switching back to regular lettuce as my greens of choice.

Right now I’m in a kale-loving era and this kale and white bean salad is my favorite way to eat it. Kale is great for meal prep because if you mix it with a dressing, it breaks down a bit and softens as it sits in the fridge, making it much more delicious than when it’s just plain raw kale.

If you’re looking for another salad that makes a great lunch, try this Mediterranean Chopped Salad or this Crunchy Kale Salad with Couscous. Or pair this salad with my Creamy Tomato Chicken Pasta for an amazing dinner!

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How to de-stem kale

If you haven’t used kale much in your kitchen, it’s important to note that before you just go chopping it up like lettuce, you need to remove the tough middle stem. Here are a couple ways to do that:

• The Best Way to De-Stem Kale – using tongs
• How To De-Stem and Thinly Slice Kale – using your fingers

Once the stem is removed, you can wash and chop to your desired size. I prefer smaller pieces vs large chunks.

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Why Do You Have To Massage Kale

You may have also heard that you need to massage kale. This is true! Actually massaging it, with your hands, with a bit of oil and lemon juice will help break down the tough fibers and make it easier to chew and digest.

Here are directions for How To Massage Kale if you need them!

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Ingredients for Kale and White Bean Salad

So what ingredients do we need for this salad? Nothing fancy required! And it’s a flexible salad so you can add/sub veggies to your liking. You’ll need:

• Kale – I typically use curly kale but you could use lacinato kale if preferred.
• Cherry tomatoes– These are easy to quarter and hold their shape well in salads
• Red onion– If you don’t prefer these because of their strong flavor, feel free to swap green onions
• Bell pepper – I use red but yellow or orange would work too
• Corn – I prefer grabbing a couple ears of corn and steaming them, then cutting off the kernals but frozen or canned work too
• White beans– I love Great Northern Beans but you could use cannellini or even a mix of beans and chickpeas
• Feta– Crumbled feta adds lots of flavor
• Strawberries – I love fresh fruit to add a little sweetness. Nectarines/peaches also work well
• Avocado and pumpkin seeds– Toppings that make great additions but don’t hold up well in the dressing so add them just before serving!
• Homemade dressing – A simple maple mustard vinaigrette takes this to the next level

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How To Make Kale and Cannellini Salad

Like I mentioned – we’re flexible with what kind of white beans we use so just grab your favorite. Even navy beans would work.

To make this salad:

• De-stem and chop the kale.
• Massage the kale with oil and lemon juice in a large bowl.
• Add remaining ingredients (minus avocado and pumpkin seeds and stir to combine.
• Make a homemade dressing by combining oil, red wine vinegar, maple syrup and mustard in a jar and shaking it up.
• Pour over salad, tossing to coat and voila!
• Feel free to add chicken or chicken sausage or even steak for some extra protein.

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Kale and White Bean Salad Recipe

Here’s the exact recipe I use:

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White Bean Salad FAQs

How do you store this kale and white bean salad?

Store this salad in an airtight container in the fridge for up to 5 days. The flavor will develop as it sits. Remember to only add the avocado and pumpkin seeds right before serving or they might get brown and/or soggy.

How can I add more protein to my kale and white bean salad?

This is the perfect salad to use up some leftover chicken or add some sliced chicken sausage for extra protein. You could also add diced steak to the mix. Feel free to mix those right in with the other ingredients and let them marinate and absorb the flavor.

What can I substitute for kale in this recipe?

If you don’t like kale, sub your favorite leafy lettuce or baby spinach. Just know that these will not hold up as well as kale in the fridge once mixed with dressing so I would leave them out, mix the remaining ingredients with the dressing and then scoop over lettuce right before serving.

What other beans can I use in white bean salad?

I prefer Great Northern beans because of their size and mild flavor. You could substitute cannellini beans or navy beans.

You could also try black-eyed peas or lentils if you prefer.

What are the best vegetables for kale and white bean salad?

I like the veggie mix I use in the recipe but you could easily add things like chopped broccoli, carrots, shredded brussels sprouts or even green beans to the mix if you wanted to.

What can I substitute for maple syrup?

If you don’t have maple syrup you can sub honey in equal quantities in this recipe.

What’s the best dressing for kale and cannellini bean salad?

I love the maple mustard dressing because it compliments the veggies as well as the fruit but if you’re not a fan you could use Italian dressing or even a balsamic vinaigrette.

What other white bean salad recipes could I try?

Here are a few ideas:

• Mediterranean White Bean Salad
• Simple White Bean Salad
• White Bean Kale Salad with Tahini Dressing

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More kale and white bean recipes

Looking for ways to use up the rest of your bundle of kale or and extra can of white beans?

Enjoy!
–Lindsay–