Erewhon Kale Bean Salad Recipe for a Healthy Lunch

Welcome to a fresh and vibrant journey with the Erewhon Kale Bean Salad! This salad is a perfect blend of hearty beans, nutrient-packed kale, and a tangy dressing that brings everything together in a delightful harmony of flavors and textures.

Whether you’re looking for a healthy lunch, a side dish for dinner, or a make-ahead meal prep option, this salad is incredibly versatile and satisfying.

Originating from Erewhon Market’s inspired recipes, this kale bean salad offers a nourishing punch with every bite. The kale is massaged to tender perfection, beans add protein and creaminess, and the dressing—a zesty lemon vinaigrette—makes this dish irresistible.

Plus, it’s vegan, gluten-free, and packed with fiber, making it a wellness superstar.

Let’s dive into why this recipe should be your new go-to salad, the ingredients you’ll need, and how to bring it all together in a few simple steps.

Why You’ll Love This Recipe

This salad is a powerhouse of nutrition and flavor. First, the kale provides a robust texture and is loaded with vitamins A, C, and K.

The beans—whether you choose cannellini, chickpeas, or black beans—add a creamy texture and a satisfying protein boost. The dressing is a bright mix of lemon juice, olive oil, and garlic, which cuts through the earthiness and adds a refreshing zing.

What sets this salad apart is how easy it is to prepare, yet how complex the flavors are. It’s perfect for meal prepping because the flavors only deepen when it sits for a few hours or overnight.

Plus, it’s adaptable—you can swap beans, add nuts or seeds for crunch, or mix in other veggies to suit your taste.

Ingredients

• 4 cups fresh kale, stems removed and leaves chopped
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1/4 cup fresh parsley, chopped
• 1 lemon, juiced (about 3 tablespoons)
• 3 tablespoons extra virgin olive oil
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste
• Optional: 1/4 cup toasted pine nuts or walnuts for crunch

Equipment

• Large mixing bowl
• Knife and cutting board
• Citrus juicer or reamer (optional)
• Can opener
• Whisk or fork for dressing
• Measuring spoons and cups
• Salad tongs or large spoon

Instructions

1. Prepare the kale: Rinse the kale leaves thoroughly. Remove the tough stems by holding the stem in one hand and stripping the leaf off with the other. Chop the leaves into bite-sized pieces and place them in a large mixing bowl.
2. Massage the kale: Drizzle 1 tablespoon of olive oil and a pinch of salt over the kale leaves. Using your hands, massage the kale for about 3-5 minutes until it softens and darkens in color. This step helps reduce the bitterness and makes the kale easier to eat.
3. Prepare the dressing: In a small bowl, whisk together the lemon juice, remaining 2 tablespoons of olive oil, minced garlic, Dijon mustard, salt, and freshly ground black pepper until well combined.
4. Add the beans and vegetables: Drain and rinse the cannellini beans. Add them to the massaged kale along with the halved cherry tomatoes, diced red onion, and chopped parsley.
5. Toss the salad: Pour the dressing over the kale mixture. Toss everything gently but thoroughly to coat all ingredients evenly with the dressing.
6. Optional crunch: If you like, sprinkle toasted pine nuts or walnuts on top for an added texture contrast and nutty flavor.
7. Let it rest: For the best flavor, cover the salad and refrigerate for at least 30 minutes before serving. This allows the flavors to meld beautifully.
8. Serve: Give the salad one final toss and adjust seasoning if needed. Enjoy chilled or at room temperature.

Tips & Variations

“Massaging kale is the secret to transforming it from tough and bitter to tender and delicious.”

• Bean alternatives: Swap cannellini beans with chickpeas, black beans, or kidney beans depending on your preference.
• Greens swap: Use baby spinach or Swiss chard if you want a milder green or a different texture.
• Add grains: For a fuller meal, add cooked quinoa, farro, or brown rice.
• More crunch: Add toasted seeds like pumpkin or sunflower seeds if nuts aren’t your thing.
• Herb variations: Try adding fresh basil, cilantro, or mint for an interesting twist.
• Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce to the dressing.

Nutrition Facts

Serving Suggestions

This kale bean salad can be enjoyed on its own as a wholesome lunch or dinner. It pairs beautifully with grilled chicken or fish for those who want a protein boost.

You can also serve it alongside warm pita bread or as a filling for wraps and sandwiches.

For a refreshing summer meal, serve chilled with a side of fresh fruit or a light soup. It’s also an excellent addition to any picnic or potluck table, as it holds up well without wilting or losing flavor.

Conclusion

The Erewhon Kale Bean Salad is a fantastic recipe that combines ease, nutrition, and vibrant flavor into one satisfying dish. It’s perfect for anyone looking to incorporate more greens and plant-based proteins into their diet without sacrificing taste or convenience.

The balance of kale’s slight bitterness with creamy beans and the bright lemon dressing makes each bite a delight.

Whether you’re a seasoned cook or new to kale salads, this recipe is approachable and customizable to your preferences. Give it a try for your next meal prep or family dinner, and you might just find it becoming a staple in your recipe collection.

Don’t forget to explore other healthy recipes like Quinoa Avocado Salad, Roasted Vegetable Buddha Bowl, and Chickpea Spinach Curry to keep your meals exciting and nutritious!

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