Kale White Bean Salad : A hearty, no-cook salad with lemon dijon dressing
This kale white bean salad combines massaged kale, creamy white beans, crunchy nuts, and a bright lemon dijon dressing into a satisfying meal that comes together in under 15 minutes. Packed with plant-based protein and healthy fats, it works as a standalone lunch, a weeknight side, or a make-ahead meal prep staple.
Servings 4
Calories 600kcal
Equipment
- Large mixing bowl
- Small mixing bowl
- Whisk or fork
- Box grater
- Tongs or two large spoons
- Knife and cutting board
Ingredients
Salad
- 1 bunch of kale stems removed
- 1 can white beans drained and rinsed (12 oz)
- 1/3 cup hemp hearts
- 1/3 cup slivered almonds
- 1/4 cup pine nuts
- 1/2 cup freshly grated parmesan
- 1 avocado sliced
Lemon Dijon Dressing
- 1/4 cup olive oil
- 1 tbsp dijon mustard
- 1 tbsp maple syrup
- Juice of 1/2 lemon
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
- Remove stems from kale and tear into bite-sized pieces. Add to a large mixing bowl.
- Drizzle a small amount of olive oil over the kale and massage with your hands for 1 to 2 minutes until the leaves darken, soften, and reduce in volume.
- Add white beans, hemp hearts, slivered almonds, pine nuts, and freshly grated parmesan to the bowl. Toss gently to combine.
- In a small bowl, whisk together olive oil, dijon mustard, maple syrup, lemon juice, minced garlic, salt, and pepper until fully combined.
- Pour dressing over the salad and toss until everything is evenly coated. Taste and adjust seasoning as needed.
- Just before serving, slice the avocado and layer on top of the salad.
Notes
- Do not skip massaging the kale. It removes bitterness and creates a tender, dressing-ready base.
- Toast almonds and pine nuts in a dry skillet for 2 to 3 minutes for deeper, nuttier flavor.
- Dress the salad up to 2 hours ahead of serving. The flavor improves as it sits.
- Add avocado right before serving to keep it fresh and prevent browning.
- For meal prep, store avocado separately and slice fresh when ready to eat.
- To make it vegan, replace parmesan with 3 tablespoons of nutritional yeast.
