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.