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.
Why You’ll Love This Erewhon-Inspired Kale & White Bean Salad TLDR
- Nourishing
- Satisfying
- Flavorful
- Simple
Erewhon-Style Kale and White Bean Salad
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
Video
Per Serving/Portion
FAQ
Yes, it keeps well in the fridge for up to two days.
The beans and seeds contribute a significant amount of protein.
Yes, feel free to use any white beans like navy or great northern beans. Chickpeas would also be delicious.
Yes it is naturally gluten-free
Any nut or seed you enjoy works. Sunflower seeds and toasted almond flakes are both great swaps.
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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 🥰
haven’t tried, really wish these websites would provide the nutritional info! Needs calories and protein particularly.
Hey Emily, just click “Nutritional Information” to expand it, it’s located just under the recipe instructions. I agree these numbers can be really helpful. That’s why, as a nutritionist, I don’t use an automated calculator and instead take the time to calculate them myself. At the same time, a portion of our community is recovering from eating disorders, and for them, numbers aren’t always supportive. That’s why the information is presented in this format. I’m sorry if that wasn’t clear when you first visited the website. I hope this clears things up, and that you enjoy the recipes.
Thanks for your response! Where is “Nutritional Information” located? I just scrolled up and down for the past 5 min and can’t find it. I understand that people who are recovering from eating disorders might want want to see this, but for those who aren’t, it’s difficult to find. Wish there was a happy medium!
It’s just under the notes in recipe instructions, where you get the full recipe towards the end 🙂 and above the FAQ
I found it in less than 1 minute. It’s almost always underneath the recipe instructions.
keyboard “Command F” or “Control F” on windows and type ‘nutrition’ (or any word you’re ever looking for on a website.
La meilleure salade ! je change les graines de chanvre par des graines de tournesol.
Super idée 💚