Erewhon-Style Kale & White Bean Salad

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.
• If you like this recipe, you will love our Tumeric Quinoa & Edamame Salad, Chopped Southwest Salad with Chipotle Dressing, and Erewhon-Style Vegan Caesar Salad.

Erewhon-Style Kale and White Bean Salad

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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.

Prep 15 minutes mins

Total 15 minutes mins

Equipment

• Measuring Cups and Spoons (Gold)

Servings 2

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.