Kale White Bean Salad (Erewhon-inspired)
Ingredients:
- 1 large bunch curly kale, chopped
- 200 g (1) avocado
- 1–1½ cups white beans, drained and rinsed
- ⅓ cup hemp hearts
- 46.7 g (⅓ cup) sunflower seeds
- 46 g (⅓ cup) pumpkin seeds
- 2–3 tbsp extra virgin olive oil
- salt & pepper to your taste
- 10 g (2 tsp) mustard
- 60 ml (¼ cup) extra virgin olive oil
- juice of 2 fresh lemons
- 1–2 tbsp maple syrup
- salt and pepper to taste
Equipments:
Features:
20 minutes or less
Gluten-Free
Meal Prep Friendly
Raw
Grain-Free
Soy-Free
Refined Sugar-Free
Nut-Free
Nutrition:
Servings 1 serving Calories 520 Carbohydrates 35g Fat 42g Fiber 9g Protein 18g
Monounsaturated 15g Polyunsaturated 20g Saturated 5g Trans 0g
Vitamin A 180mcg Vitamin C 40mg Vitamin D 0mg
Calcium 180mg Iron 4.5mg Potassium 720mg
Cholesterol 0mg Sodium 380mg Sugar 4g Vitamin K 550mcg Folate 150mcg
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Massage the kale with the olive oil and salt for the full 2-3 minutes, until it visibly softens and darkens — this breaks down the tough fibers and removes the raw bitterness that plain torn kale keeps.
Instructions:
- Prep the Kale
Wash and dry the kale. Remove stems and tear into bite-size pieces. Place in a large salad bowl. - Massage the Kale
Drizzle with 2–3 tbsp extra virgin olive oil and a pinch of salt. Massage with your hands for 2–3 minutes until the kale softens and darkens. This step is essential — don’t skip it. - Make the Dressing
Whisk together 2 tsp mustard, 60 ml (¼ cup) extra virgin olive oil, juice of 2 fresh lemons, and 1–2 tbsp maple syrup. Season with salt and pepper. - Assemble
Add 1 chopped avocado, 1–1½ cups white beans, ⅓ cup hemp hearts, ⅓ cup sunflower seeds, and ⅓ cup pumpkin seeds to the massaged kale. - Dress and Serve
Drizzle with dressing and toss to coat. Serve immediately.
Notes: Massage the kale — it is not optional. Raw kale is tough and bitter without massaging. Work the leaves with your hands for a full 2 minutes until they darken, soften, and reduce in volume by about half.
The acid from the dressing also helps break down the kale. Let the dressed salad rest for 10 minutes before serving for the best texture.
Tips: Add the dressing to the kale and massage it in for extra flavor penetration.
Storage: Unlike most salads, this keeps well refrigerated for up to 2 days because the kale softens rather than wilts. Don’t add crunchy toppings until just before serving.
Swaps: White beans can be swapped for chickpeas or edamame. Kale can be replaced with shredded Brussels sprouts or a mix of kale and arugula.
Every ingredient here earns its place, but a few really shape the dish. The avocado adds a buttery creaminess and healthy fat. The extra virgin olive oil brings fruity depth and helps carry the other flavors. The bunch curly kale adds color, nutrients, and a mild earthy note. The –1½ cups white beans adds protein and a creamy texture that bulks up the dish.
Kale White Bean Salad (Erewhon-inspired)
Ingredients:
- 1 large bunch curly kale, chopped
- 200 g (1) avocado
- 1–1½ cups white beans, drained and rinsed
- ⅓ cup hemp hearts
- 46.7 g (⅓ cup) sunflower seeds
- 46 g (⅓ cup) pumpkin seeds
- 2–3 tbsp extra virgin olive oil
- salt & pepper to your taste
- 10 g (2 tsp) mustard
- 60 ml (¼ cup) extra virgin olive oil
- juice of 2 fresh lemons
- 1–2 tbsp maple syrup
- salt and pepper to taste
Equipments:
Features:
Why These Ingredients:
Every ingredient here earns its place, but a few really shape the dish. The avocado adds a buttery creaminess and healthy fat. The extra virgin olive oil brings fruity depth and helps carry the other flavors. The bunch curly kale adds color, nutrients, and a mild earthy note. The –1½ cups white beans adds protein and a creamy texture that bulks up the dish.
Prep:
Massage the kale with the olive oil and salt for the full 2-3 minutes, until it visibly softens and darkens — this breaks down the tough fibers and removes the raw bitterness that plain torn kale keeps.
Instructions:
- Prep the Kale
Wash and dry the kale. Remove stems and tear into bite-size pieces. Place in a large salad bowl. - Massage the Kale
Drizzle with 2–3 tbsp extra virgin olive oil and a pinch of salt. Massage with your hands for 2–3 minutes until the kale softens and darkens. This step is essential — don’t skip it. - Make the Dressing
Whisk together 2 tsp mustard, 60 ml (¼ cup) extra virgin olive oil, juice of 2 fresh lemons, and 1–2 tbsp maple syrup. Season with salt and pepper. - Assemble
Add 1 chopped avocado, 1–1½ cups white beans, ⅓ cup hemp hearts, ⅓ cup sunflower seeds, and ⅓ cup pumpkin seeds to the massaged kale. - Dress and Serve
Drizzle with dressing and toss to coat. Serve immediately.
