Kale and White Bean Salad
Published on January 21, 2026
Quick Summary
This Kale and White Bean Salad is a fresh, flavorful, and satisfying salad made with tender massaged kale, creamy cannellini beans, crisp cucumber, avocado, and crunchy seeds, all tossed in a bright lemony dressing. Inspired by the popular Erewhon-style salads, this version is easy to make at home, packed with texture, and perfect for lunch, dinner, or meal prep.
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A Hearty Kale and White Bean Salad Packed with Flavor and Texture
If you know me, you know I love a good salad, but I really love a salad that is super satisfying. This kale and white bean salad has it all: it’s fresh, filling, and full of flavor, without being fussy or overcomplicated.
I was inspired by the viral Erewhon salad, and I wanted to create a version that’s easy to make at home, more affordable, and incredibly delicious.
The secret is taking a few extra minutes to massage the kale until it’s tender and dark green, then pairing it with creamy white beans, avocado, crunchy pepitas, nutty hemp hearts, and a lemony dressing that ties everything together. The original salad doesn’t include cucumber, but I like to add it for extra freshness and crunch. The mix of textures makes every bite interesting and crave-worthy.
This salad is perfect for a light lunch or dinner that still keeps you full. Serve alongside grilled chicken, salmon, or shrimp for dinner, or made ahead for busy weeks. It’s also great for brunch or lunch spreads when you want something fresh and vibrant.
This salad is perfect for a light lunch or dinner. You can serve it alongside chicken, steak, pork tenderloin, salmon, or pair it with soup and crusty bread for a satisfying meal.
If you love my simple kale salad, give this one a try! I think you will love it too! I could eat this salad every single day, it’s that good!
Ingredients You Need (with Helpful Notes)
Salad Ingredients
- Kale: Lacinato (dinosaur) kale is my favorite here, but curly kale works too. Be sure to remove the tough stems and chop it finely.
- Salt: Massaging the kale with a pinch of salt is key, it softens the leaves and makes them much more enjoyable to eat.
- Cannellini beans: These add creaminess and make the salad more filling. Rinse and drain well to avoid excess liquid. Navy beans or Great Northern beans also work well.
- Cucumber: Adds freshness and crunch. Persian or English cucumbers work great.
- Avocado: Use a ripe but firm avocado so it holds its shape when tossed.
- Pepitas: For crunch and a nutty flavor. You can lightly toast them for extra depth.
- Hemp hearts: Add subtle nuttiness and extra nutrition without overpowering the salad.
Dressing Ingredients
- Olive oil: Use a good-quality olive oil since it’s the base of the dressing.
- Shallot: Milder than onion and perfect for salad dressings.
- Lemon juice: Fresh is best for a bright, clean flavor.
- Honey or maple syrup: Just a touch balances the acidity.
- Dijon mustard: Helps emulsify the dressing and adds flavor.
- Garlic: One clove is enough to give the dressing a gentle kick.
Tips for Making the Best Kale Salad
- Don’t skip massaging the kale, it transforms the texture completely.
- Chop everything fairly small so you get a little bit of everything in each bite.
- Let the salad sit for 10–15 minutes before serving so the flavors can meld.
- Taste and adjust the seasoning right before serving.
- Add protein like grilled chicken, salmon, or chickpeas if you want to make it extra hearty.
How to Store
This salad keeps surprisingly well. Store leftovers in an airtight container in the refrigerator for up to 2 days. The kale holds up nicely, though the avocado may soften slightly. If making ahead, you can add the avocado just before serving for the best texture.
Kale and White Bean Salad
Ingredients
For the salad:
- 1 bunch lacinato or curly kale, stems removed and finely chopped (about 5 cups)
- Kosher salt, for massaging the kale
- 1 15 oz can cannellini beans, drained and rinsed
- 1 cup diced cucumber
- 1 avocado, chopped
- 1/4 cup pepitas
- 2 tablespoons hemp hearts
- Kosher salt and black pepper, to taste
For the lemon dressing:
- 1/4 cup olive oil
- 1 small shallot, minced
- 2 tablespoons fresh lemon juice
- 1 teaspoon honey, or pure maple syrup
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon kosher salt
- Freshly ground black pepper, to taste
Instructions
- Place the chopped kale in a large bowl. Season with a pinch of salt and gently massage the kale with your hands for 1–2 minutes, until softened and darker in color. Add the cannellini beans, cucumber, avocado, pepitas, and hemp hearts to the bowl with the kale.
- In a small bowl or jar, whisk together the olive oil, shallot, lemon juice, honey, Dijon mustard, garlic, salt, and black pepper until smooth and emulsified.
- Pour the dressing over the salad and toss gently to combine. Taste and season with additional salt and pepper as needed.
- Serve immediately, or let the salad sit for 10–15 minutes to allow the flavors to meld before serving.
Notes
- Massage the kale with a pinch of salt to soften and darken the leaves.
- Chop the salad ingredients into small, bite-sized pieces for the best texture.
- Whisk the dressing ingredients together until emulsified, then toss with the salad.
- Let the salad sit 10–15 minutes before serving to allow flavors to meld.
- Store leftovers in an airtight container in the fridge for up to 2 days. Add avocado just before serving if storing ahead.
Nutrition
Have you tried this recipe?
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