Kale White Bean Salad (Erewhon-inspired)
Salads
Ingredients:
- 1 large bunch curly kale, chopped
- 1 avocado, chopped
- 1–1½ cups white beans, drained and rinsed
- ⅓ cup hemp hearts
- ⅓ cup sunflower seeds
- ⅓ cup pumpkin seeds
- 2–3 tbsp extra virgin olive oil
- salt & pepper to your taste
Dressing:
- 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:
- Large mixing bowl
- Small jar or bowl (for dressing)
- Knife and cutting board
Features:
20 minutes or less
Gluten-Free
Grain-Free
Soy-Free
Nut-Free
Meal Prep Friendly
Nutrition:
Servings 1 serving Calories 350 Carbohydrates 40g Fat 14g Fiber 10g Protein 15g
Monounsaturated 6.7g Polyunsaturated 3.6g Saturated 2g 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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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.
Kale White Bean Salad (Erewhon-inspired)
Ingredients:
- 1 large bunch curly kale, chopped
- 1 avocado, chopped
- 1–1½ cups white beans, drained and rinsed
- ⅓ cup hemp hearts
- ⅓ cup sunflower seeds
- ⅓ cup pumpkin seeds
- 2–3 tbsp extra virgin olive oil
- salt & pepper to your taste
Dressing:
- 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
Features:
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.
