Kale White Bean Salad Recipe
Introduction
This Kale White Bean Salad is a fresh, nutritious dish that combines tender kale with creamy white beans and a zesty lemon dressing. It’s quick to prepare and perfect as a light lunch or a flavorful side dish.
Ingredients
- 1 bunch fresh kale, washed and sliced into long strips
- 1 can white navy beans, rinsed and drained
- 1 tbsp olive oil
- 1 lemon, juiced
- 1 tsp salt
- 1/2 tsp pepper
- 1/4 cup grated Parmesan cheese (or as much as you’d like)
Instructions
- Step 1: In a large bowl, combine the kale, olive oil, and lemon juice. Massage the kale with your hands to evenly coat each piece with the dressing. Let it sit for 10 minutes to soften.
- Step 2: After the kale has rested, add the rinsed and drained white beans. Season with salt and pepper, then gently toss to mix.
- Step 3: Sprinkle grated Parmesan cheese over the top, serve immediately, and enjoy your fresh salad!
Tips & Variations
- Massage the kale thoroughly to reduce bitterness and improve texture.
- Substitute Parmesan with feta or goat cheese for a different flavor.
- Add cherry tomatoes or sliced cucumbers for extra freshness.
- Use canned chickpeas instead of white beans for a twist.
Storage
Store the salad in an airtight container in the refrigerator for up to 2 days. For best texture, keep the Parmesan separate and add just before serving. The salad is best enjoyed fresh, but you can re-toss to restore flavor after chilling.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other types of kale for this salad?
Yes, both curly kale and Tuscan (Lacinato) kale work well. Just adjust the massaging time slightly to soften tougher varieties.
Is it necessary to massage the kale?
Massaging breaks down the kale’s fibers, making it more tender and less bitter, which greatly improves the salad’s texture and flavor.
PrintKale White Bean Salad Recipe
A fresh and nutritious Kale White Bean Salad featuring tender massaged kale, creamy white navy beans, bright lemon juice, and a savory touch of grated Parmesan. This simple, no-cook salad is perfect as a light lunch or a healthy side dish.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Vegetarian
Ingredients
Salad Ingredients
- 1 Bunch Fresh Kale, washed and sliced into long strips
- 1 Can White Navy Beans, rinsed and drained
- 1 Tbsp Olive Oil
- 1 Lemon, juiced
- 1 tsp Salt
- 1/2 tsp Pepper
- 1/4 Cup Grated Parmesan (or as much as you’d like!)
Instructions
- Prepare the Kale: In a large bowl, add the sliced kale, olive oil, and freshly squeezed lemon juice. Massage the kale gently with your hands for several minutes to soften it and coat each piece thoroughly with the oil and lemon juice mixture.
- Rest the Kale: Let the massaged kale sit for 10 minutes to further tenderize and allow the flavors to meld.
- Add Beans and Seasoning: After 10 minutes, add the rinsed and drained white navy beans to the bowl. Season the salad evenly with salt and pepper, then toss gently to combine all ingredients.
- Finish with Parmesan: Sprinkle the grated Parmesan cheese on top of the salad just before serving to add a savory, creamy finish.
- Serve: Serve the salad fresh and enjoy as a healthy side or light meal.
Notes
- Massage kale thoroughly to soften its fibrous texture and reduce bitterness.
- You can substitute Parmesan with a vegan alternative for a dairy-free option.
- Add a handful of toasted nuts or seeds for extra crunch and nutrition.
- This salad keeps well in the refrigerator for up to 2 days but is best enjoyed fresh.
- Adjust salt and lemon juice to your taste preferences.
Keywords: Kale salad, White bean salad, Healthy salad, Vegetarian salad, No-cook salad, Lemon kale salad
