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“LOVED! this was so good, felt so fresh and filling. Even my husband loved it.”
I’ve been seeing Erewhon’s smoothies and salads all over my social feeds, and as the desire to visit a grocery store isn’t a compelling enough reason to hop on the next flight to LA, I decided the next best thing would be to try making this kale and white bean salad at home. I absolutely loved it! It’s so easy, requires no cooking, tastes amazing, and has a variety of textures. It’s packed with healthy fats and is a very satisfying salad option with 22 g of protein. It contains many nutrients, including substantial amounts of vitamin C, vitamin K, magnesium, and iron. It’s definitely earned a spot in my meal rotation. If you love this one, you’ll love my marry me chickpeas and my Mediterranean shared salad next.
Why I Love This Recipe
- Easy: This quick and effortless meal comes together in 15 minutes and requires no fancy equipment, not even turning on the stove!
- Balanced: with a good ratio of protein, fiber, and healthy fats to make you feel full and satisfied.
- High Iron: with 8mg per serving, its absorption is boosted by the Vitamin C from the lemon. Iron is key for energy levels.
- Nutrient-dense: with a good amount of vitamin C, K, iron, and magnesium.
- Simple wholefood ingredients: easy to find, delicious, and nourishing!
Ingredient Notes
- Kale: A true super green, that also belong (and gets the health benefits) to the cruciferous family. Kale is rich in vitamin C, and K, and heart-healthy antioxidants (like lutein). It’s also a great source of iron and calcium on a plant-based diet.
- Cannellini Beans: Great protein and fiber source and rich in iron and folate; substitute with butter beans, or chickpeas if desired.
- Avocado: Brings fiber, and healthy fats, contributes to the creaminess of the salad.
- Pepita and Hemp Seeds: Adds a lovely crunch and is packed with omega 3’s, which contributes to an anti-inflammatory dietary pattern.
How to Make This Recipe (Summary)
Start by preparing the lemon-mustard dressing. Massage the kale to soften it, then mix in the beans, avocado, and seeds. Season to taste. View recipe card below for detailed instructions.
Variations and Tips
- Greens: Swap kale for spinach or arugula for a different flavor profile. In that case, just drizzle the dressing, instead of massaging it.
- Beans: Chickpeas or butter beans would also be delicious in this. Roasting the beans would bring a lovely crunch to the salad.
- Nuts variation: Include nuts like almonds or walnuts for extra texture.
Why You’ll Love This Erewhon-Inspired Kale & White Bean Salad TLDR
- Nourishing
- Satisfying
- Flavorful
- Simple
Erewhon-Style Kale and White Bean Salad
A quick and easy, no-cook salad packed with kale, white beans, avocado, and seeds, dressed with a tangy lemon-mustard dressing. High in protein and healthy fats.
Equipment
Ingredients
- 5 cups (400 g) kale - washed and finely chopped, stem removed
- 1.5 cups (270 g) cooked cannellini beans - cooked
- 1 avocado - diced
- 3 tbsp (12 g) pepitas - pumpkin seeds
- 3 tbsp (30 g) hemp seeds
- Salt and pepper - to taste
Dressing
- 3 tbsp (45 ml) lemon juice
- 1 tbsp (15 ml) olive oil
- 2 tsp (10 g) Dijon mustard
- 1 tbsp (15 ml) maple syrup
Instructions
- Make the dressing: In a small glass or bowl, whisk together the lemon juice, extra virgin olive oil, dijon mustard, and maple syrup.
- Prep the kale: Thoroughly wash the kale, then remove the stems. Finely chop the kale and dry it off.
- Add the kale to a large serving bowl, pour the dressing over it, and massage the kale with your hands for a minute to soften it and give it a nicer texture. You will notice it going softer, and darker.
- Add the cannellini beans, diced avocado, pumpkin seeds, and hemp seeds to the kale. Mix to combine and season with salt and pepper to taste. Enjoy!
Notes
Kale: make sure to finely chop the kale, and then massage thoroughly for best texture.
Video
Nutrition Information
Per Serving/Portion
Calories: 520 kcalCarbohydrates: 53 gProtein: 22 gFat: 27 gSodium: 241 mgFiber: 18 gVitamin A: 160 IUVitamin C: 75 mgCalcium: 314 mgIron: 8 mg
FAQ
Can I make this salad ahead of time?
Yes, it keeps well in the fridge for up to two days.
What makes this salad high in protein?
The beans and seeds contribute a significant amount of protein.
Can I use a different type of bean?
Yes, feel free to use any white beans like navy or great northern beans. Chickpeas would also be delicious.
Is this recipe gluten-free?
Yes it is naturally gluten-free
What can I swap for the hemp seeds?
Any nut or seed you enjoy works. Sunflower seeds and toasted almond flakes are both great swaps.
If you love this recipe, try our Jennifer Garner’s viral Big Salad.
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Forgot the rating on my previous comment. 😜
Haha thank you! It’s honestly so appreciated, most people don’t realize how important the rating is, when it comes to Google showing our content to other people, it makes a huge difference for us! 😊
I’ve made this twice now and absolutely love it. First time could only find Pinto beans and second one I used Cannellini beans. I stir in some precooked and cooled down quinoa when I have a bowl and feel full for ages. It’s so quick and easy to make and I love that I enjoy eating so much.
Thank you so much for sharing Dierk, love the tip of adding to cooked quinoa to make it fuller, brilliant 👏
As a mature nutritionist who has assisted development of cholesterol reducing vegetarian diets many years ago, your recipes are simply amazing. My sister, keep up your great work!
Thank you so much Kathy! You made my day 🙏
Super recette ! J’ajoute des bleuets. C’est simple et délicieux !
Tres bonne idee! J’adore 🥰
My family loved this!
So happy to hear that! Thank you for sharing Renata 🥰