Kale and White Bean Salad

This Kale and White Bean Salad is a hearty and nutrient-rich dish that’s both satisfying and refreshing. Packed with protein-rich white beans, vibrant kale, and a zesty dressing, it’s a perfect option for a healthy lunch, light dinner, or meal prep.

Ingredients (Serves 2-4)

For the Salad:

• 4 cups kale, stems removed and chopped
• 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup toasted sunflower seeds or chopped nuts (almonds or walnuts)
• ¼ cup crumbled feta or shaved Parmesan (optional)

For the Dressing:

• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Instructions

1. Massage the Kale:

   • In a large bowl, drizzle a teaspoon of olive oil over the chopped kale.
   • Use your hands to massage the kale for about 1-2 minutes until it softens and darkens in colour.

2. Prepare the Dressing:

   • In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and black pepper until well combined.

3. Assemble the Salad:

   • Add the white beans, cherry tomatoes, red onion, and sunflower seeds to the kale.
   • Pour the dressing over the salad and toss gently to coat.

4. Serve & Enjoy:

   • Top with feta or Parmesan if using, and serve immediately.
   • Enjoy on its own or as a side dish with grilled chicken or fish.

What You Can Add

• Avocado: Adds creaminess and healthy fats.
• Grains: Toss in cooked quinoa or farro for extra fibre.
• Spice It Up: A pinch of red pepper flakes for heat.
• Crunch: Add crispy chickpeas or croutons for texture.

This Kale and White Bean Salad is fresh, wholesome, and bursting with flavour—a simple yet nourishing meal perfect for any occasion!