Cozy up with a nourishing bowl of Warm White Bean Kale Salad! This quick and hearty dish comes together in just 20 minutes, making it perfect for a wholesome weeknight meal or a satisfying side.
Packed with fiber-rich white beans, vibrant kale, and heart healthy seeds and nuts, this salad is a powerhouse of vitamins and nutrients. Whether you’re looking for a light yet filling meal or an easy way to incorporate more greens into your diet, this warm salad is sure to hit the spot!
If you like this recipe, you’ll love my Spinach Salad with Pesto Dressing.
Why You’ll Love This Recipe
Just because this salad contains the K word, don’t write it off. If you’ve been on the fence about kale, try it in this salad. I promise you’ll like it. Here are a few other reasons why you will love this recipe:
- Quick & Easy – Ready in just 20 minutes, this dish is perfect for busy weeknights or when you need a nutritious meal fast.
- Nourishing & Satisfying – Packed with protein-rich white beans, fiber-filled kale, and wholesome ingredients, this salad is both hearty and full of essential nutrients.
- Versatile & Delicious – Enjoy it as a light main dish, a cozy side, or even topped with your favorite protein for an extra boost. The flavors are simple yet comforting!
This salad is so delicious warm, but also great cold. Skip the cooking of the kale and make the night before. See recipe notes in recipe card for further details.
Key Ingredients
Kale
There is a reason why this is considered a super green, well, many reasons. Kale is loaded with heart healthy vitamins and minerals.
- High in vitamins A, C, & K as well as Magnesium
- Loaded with powerful antioxidants that support immune function and reduce inflammation
- Rich in beta carotene.
Kale is a great way to get extra nutrients by adding to smoothies, salads, or sautéed up as a side dish.
White Beans
Any kind of white bean will work in this recipe. They are all full of fiber and a great source of protein.
- Navy
- Great Northern
- Garbanzo (chick peas)
- Cannellini
I like the creaminess of navy beans. They are also a smaller bean, so I feel like they are more acceptable by people that aren’t bean fans.
Avocado
You can’t go wrong adding avocado to anything! It is full of heart-healthy monounsaturated fats, potassium, and fiber, helping with brain function, skin health, and satiety.
Can’t get enough avocado recipes? Me either! You’ll love this Nourish Bowl Recipe with Avocado Dressing.
Artichokes
Artichoke hearts bring a deliciously tender texture and a subtle, tangy flavor that pairs beautifully with the creamy white beans and hearty kale. They add an extra boost of fiber, antioxidants, and a Mediterranean-inspired touch that makes this salad even more satisfying and nutrient-dense.
If you like artichokes, check out my Artichoke Dips. I have a warm dip and a dairy-free cold dip. Or if you want to make a meal of it, try my Artichoke Chicken recipe.
Other Ingredients
- Nuts & Seeds– toss in any nuts & seeds like chopped pistachios, almonds, hemp, pumpkin, sunflower, or flax
- Yellow Onion & Garlic– sautéed with beans
- Spices– keep it simple or try za’atar (a blend of thyme, sumac, oregano, sesame seeds).
For other spice options, see further down in post: “Spice Variations”.
Dressing
The dressing for this dish is a simple lemon Dijon dressing. I’m sure you already have these pantry staples on hand:
- Juice of a Lemon
- Olive Oil
- Dijon Mustard
- Honey
- Salt & Pepper
How to Make
This delightful dish comes together in just about 20 minutes. Here’s how you make it:
- Start by sauteing the onion and adding in beans. Sprinkle with salt and seasoning. After a few minutes add garlic, cook for 30 seconds.
- Add artichoke hearts and pile in the kale, put a lid on it and let it steam for 5 minutes.
- Stir or toss with tongs, once wilted, remove from heat.
- Add in dressing, seeds & nuts, and avocado. Season to taste.
Spice Variations
- South of the Border: Swap white beans for black beans. Swap sunflower seeds for pumpkin seeds and add Tajin for spice.
- Indian: add curry or garam masala.
- Italian: add basil and red pepper flake, swap pistachios for pine nuts.
- Middle Eastern: add Za’Atar.
- Greek: add dill.
Main Dishes this Kale Salad Complements
- Pork Piccata
- Sheet Pan Chicken Thighs and Veggies
- Pork Chop with Goat Cheese Crumble
- Chimichurri Chicken
- Pork Schnitzel
Thanks for reading along. I hope you enjoy this recipe as much as we do. If you would like more healthy recipes like this one sent right to your inbox, please sign up for my Recipe Drops. They’re always FREE.
Warm White Bean Kale Salad
Equipment
- 1 12" skillet with lid
Ingredients
- 12 oz Kale baby or chopped
- 1 can Low Sodium Navy Beans or favorite bean
- 1/2 cup Yellow Onion diced
- 2 cloves Garlic minced
- 12 oz Artichoke Hearts, quartered in water, drained
- 1/2 tsp Olive Oil extra virgin
- 1 Avocado
- 1/4 cup Pistachios shelled and chopped
- 2 tbsp Sunflower Seeds or Pumpkin Seeds
- 2 tbsp Hemp Seeds or Flax Seed
- 1 tsp Favorite Spice or Herb see "Spice Variations" in post for options
- 1/4 tsp Salt
Dressing Ingredients:
- 1/4 cup Olive Oil extra virgin
- 1/8 cup Fresh Lemon Juice from 1 lemon
- 2 tsp Dijon Mustard or yellow mustard
- 1 tsp Honey
- 1 pinch Salt
Instructions
- Heat 12" skillet over medium/low heat. Add 1/2 tsp olive oil and diced onion. Add a pinch of salt. Let simmer for a minute or so. You don't want to brown the onions, just soften.
- Add drained white beans, let simmer for a few minutes and add garlic. Simmer for 30 seconds. Then add artichoke hearts, kale, rest of salt and spice or herb (if using). Put a lid on it and let steam for 5 minutes. Tossing with spoon or tongs halfway through to ensure all kale is steaming equally. The kale should wilt slightly.
- While kale is steaming make dressing by whisking together lemon juice, olive oil, Dijon, honey and a pinch of salt. Set aside.
- Remove pan with kale from heat. Add avocado and dressing. Toss. Then add nuts and seeds. Toss again and enjoy!