This salad. I have had this kale and white bean salad for lunch most days of the last few months (yes, months!), and many times before that as well. There is just something so satisfying about it. It is filling and hearty, but light. It also helps that it is super simple!
This salad is incredibly easy to make, and also unique in that it is easy to keep all the ingredients on hand. Even the fresh kale is a hearty vegetable and will last longer in the fridge than most other salad ingredients. Also it travels well after it has been prepared, making it a great lunch or any on the go meal. It will even keep for a couple days after fully prepared. I love to make this as a potluck type dish to share too, it always goes over well (plus then I always insure I have something healthy to eat there).
This salad is full of nutrient dense foods. Some of the wonders of these foods (but not all!) include:
Kale – the ultimate superfood. Also full of calcium and a MUCH better source than dairy products.
Beans – a powerhouse of protein and fiber.
Olive Oil – a healthy fat necessary for energy, brain function, and proper nutrition.
Pumpkin Seeds – full of nutrients like magnesium, protein, fiber, and also a healthy fat.
Dried Cranberries – antioxidants and yummy.
Lemon juice – vitamin C and alkalizes your system.
This recipe serves 1 person as an entree. If making for a crowd as a side or for potluck style sharing, this recipe serves 3.
Note that Tuscan Kale is also known as Dino Kale, Italian Kale, and Lacinato Kale. They are all the same. You are looking for the flat leaf variety, NOT the curly kind. Tuscan Kale has a better flavor and is less tough.
Always get all ingredients ORGANIC if you can. I truly believe it is one of the best and easiest things you can do for your health.
Calories
Fat
Carbs
Protein
10 minPrep Time
10 minTotal Time
Save RecipeIngredients
- 1 bunch Tuscan Kale (aka Italian, Dino, Flat Leaf, or Lacinato)
- Juice of 1 Lemon (or 1 Tbls)
- 1 Tbls of Olive Oil
- Salt (to taste)
- 1/2 cup small white beans (Great Northerns are the best size and texture)
- 1 Tbls Dried Cranberries (lowest sugar kind you can find, but NOT fake sugar like Sucralose)
- 1 Tbls Pumpkin Seeds
Instructions
- Rinse kale, pat dry. You want to make sure it is DRY or it doesn’t taste right when mixed with oil (a salad spinner doesn’t get it dry enough).
- Chop the kale finely. Place in bowl. Pour lemon juice, olive oil, and salt over.
- Rub and knead kale well with hands to break down the kale, this makes it more tender.
- Drain and rinse beans, mix in.
- Sprinkle pumpkin seeds and cranberries.
- Add a final very light drizzle of olive oil, and a light sprinkle of salt.
Moxie patiently waiting while I photograph food on her level;)
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