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Serving spoon of warm white bean kale salad.

Warm White Bean Kale Salad

Sara Walkenbach
This vibrant, nutrient-dense salad is a perfect balance of flavor and texture! Packed with hearty navy beans, tender artichoke hearts, cream avocado, crunchy pistachios, and a mix of seeds, it delivers plant-based protein, fiber, and healthy fats in every bite. Zesty Lemon Dijon Dressing ties it all together with a bright, tangy kick. Whether as a wholesome main dish or a nutrient-packed side, this salad is a delicious way to fuel your body!
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Prep Time 5 minutes
Cook Time 12 minutes
20 minutes
Course Main Course, Side Dish
Cuisine American
Servings 8 side servings
Calories 195 kcal

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!

Notes

*This recipe can be made a day before. No need to wilt kale. Cook onion and garlic, and add in the rest of the ingredients, except avocado, nuts and seeds. Dress salad, toss, and refrigerate. When ready to serve, add in avocado, nuts and seeds.

Nutrition

Serving: 1gCalories: 195kcalCarbohydrates: 10gProtein: 5gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 281mgPotassium: 351mgFiber: 5gSugar: 2gVitamin A: 4323IUVitamin C: 45mgCalcium: 127mgIron: 2mg
Keyword easy white bean kale salad, heart healthy salad, kale salad, main course salad, side salad, Tuscan white bean and kale salad, white bean kale salad, white bean kale salad recipe
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