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WHITE BEAN AND KALE SALAD
09

WHITE BEAN AND KALE SALAD

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

WHITE BEAN AND KALE SALAD

This white bean kale salad is a simple, nutritious dish that perfectly balances textures and flavours. Fresh kale provides a hearty, fibrous base, while creamy white beans add protein and richness. The refreshing cucumber slices provide a fabulous crunch, and the salad is seasoned with a spicy combination of olive oil and lemon juice. Lightly seasoned with salt and pepper, this salad is made quickly and ideal for a light lunch or side dish. It is packed with vitamins, minerals and fibre, making it a healthy, herbal option for every meal.

RECIPE CATEGORY

Lunch, Dinner, Side, Snack

SERVING SIZE

1 serving

CUISINE

Mediterranean, American, European

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders, Marinate

OCCASION/HOLIDAY

Weeknight Dinner, Picnic, Potluck, Family Reunion, Summer, Super Bowl, BBQ, Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Low Fat, Gluten-Free, Low Cholesterol, Quick & Easy

DISH TYPE

Salad, Bowl, Side Dish

INGREDIENTS

  • 50g canned white beans, drained
  • 50g fresh kale, chopped
  • 1/4 cucumber, sliced
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 150
  • Protein: 6g
  • Fat: 5g
  • Carbohydrates: 18g
  • Fibre: 6g
  • Sodium: 150mg
  • Sugar: 2g

PREPARATION

  • Prepare The Kale: Wash and chop the fresh kale into bite-sized pieces. This adds a fibrous, nutrient-dense base for the salad.
  • Drain The White Beans: Drain and rinse the canned white beans under cold water to remove excess sodium and improve flavour.
  • Combine The Ingredients: In a large bowl, combine the chopped kale, white beans, and cucumber slices. The fresh cucumber adds a crisp, refreshing texture to the hearty kale and beans.
  • Dress The Salad: Drizzle the olive oil and lemon juice over the salad. Toss everything together to ensure the ingredients are equally coated with the dressing.
  • Season And Serve: Add salt and pepper to taste. Serve the salad immediately for a fresh, vibrant dish or let it rest for 10-15 minutes to allow the flavours to meld.

PREP TIME

5 minutes

COOKING TIME

No cooking required

TIPS

  • Massage The Kale: To soften the kale, massage it with a pinch of salt and lemon juice for 1-2 minutes before adding the other ingredients. This breaks down the tough fibres and makes the kale more tender.
  • Customise The Beans: You can swap the white beans for chickpeas, cannellini beans, or black beans for a slightly different flavour profile and texture.
  • Add Crunch: For extra texture, sprinkle pumpkin seeds, sunflower seeds, or toasted almonds on top of the salad before serving.

VARIATIONS

  • Add Protein: Top the salad with grilled tofu, tempeh, or avocado to make it a more substantial meal.
  • Switch The Greens: Replace kale with spinach, arugula, or mixed greens for a lighter salad.
  • Add Grains: Incorporate quinoa, farro, or bulgur for added texture and to turn the salad into a heartier dish.
  • Extra Veggies: Add bell peppers, cherry tomatoes, or red onion for more flavour, colour, and nutrition.

PREPPING AND STORAGE

  • Fridge Storage: Store any leftovers in an airtight container in the fridge for up to 2 days. The salad is best eaten fresh but can also be enjoyed the next day.
  • Freezing: This salad is not suitable for freezing due to the fresh ingredients, especially the kale and cucumber, which can become soggy after thawing.

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