Easy Kale and White Bean Salad, Zingy & Nutty

This kale and white bean salad is a bright, satisfying recipe that turns simple pantry ingredients into a lemony, crunchy, protein-packed dish. The base is finely shredded Tuscan kale massaged until tender, then tossed with creamy white beans, chewy sundried tomatoes, roasted sunflower seeds, hemp seeds, and a shower of finely grated cheese. Everything is coated in a fresh lemon vinaigrette with a hint of maple and Dijon, so every bite tastes zingy, nutty, and just a little bit sweet.

Why You’ll Love This Kale and White Bean Salad

If you like salads that actually keep you full, this kale and white bean salad will quickly become a regular in your rotation. It has all the things a “main event” salad needs: hearty greens, protein from the beans and seeds, richness from the cheese and olive oil, and enough flavor to keep you interested until the last forkful.

Here’s why it works so well:

• Built on sturdy kale that holds up beautifully, even after it’s dressed
• Creamy white beans add protein and make the salad feel substantial
• Sundried tomatoes, seeds, and cheese bring layers of texture and flavor
• Lemon-based dressing keeps it bright and fresh, not heavy
• Great as a side or a light main, and it stores well for meal prep

It’s the kind of salad you can make on a Sunday and keep reaching for through the week.

Easy Kale and White Bean Salad, Zingy & Nutty

This Kale and White Bean Salad is a bright and satisfying mix of massaged Tuscan kale, creamy white beans, chewy sundried tomatoes, roasted sunflower seeds, hemp seeds, and finely grated cheese, all tossed in a lemon‑maple Dijon vinaigrette. The result is nutty, zingy, and just a little sweet—perfect as a light main or hearty side.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Light Meal, Salad

Cuisine American, Vegetarian

Servings 4 generous servings

Calories 300 kcal

Ingredients

  

For the Salad

• 1 medium bunch Tuscan kale stems removed
• 1.5 cups cooked white beans such as great northern or cannellini, drained & rinsed if canned
• 0.25 cup sundried tomatoes thinly sliced (packed in oil or dry‑soaked)
• 3 tablespoons roasted sunflower seeds
• 2 tablespoons hemp seeds
• 0.25 cup finely grated Pecorino Romano or Parmesan‑style cheese
• 1 small shallot very finely minced (optional)

For the Lemony Maple Dressing

• zest of 1 lemon
• 3 tablespoons fresh lemon juice
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• 0.25 cup extra‑virgin olive oil
• 0.5 teaspoon dried oregano
• 0.5 teaspoon fine sea salt
• to taste freshly ground black pepper

Instructions

 

• Prep the Kale: Wash kale leaves thoroughly and dry. Remove stems and finely slice the leaves into thin ribbons. Place them in a large salad bowl.
• Massage the Kale: Drizzle a small amount of olive oil and a pinch of salt over the kale. Using your hands, gently massage the leaves for 1–2 minutes until they soften and darken slightly.
• Add Beans & Toppings: Add the white beans, sundried tomatoes, sunflower seeds, hemp seeds, finely minced shallot (if using), and the grated cheese to the bowl with the massaged kale. Do not toss yet.
• Make the Dressing: In a mixing bowl or jar combine lemon zest, lemon juice, maple syrup, Dijon mustard, dried oregano, salt, and pepper. Whisk (or shake if using a jar) while slowly streaming in the olive oil until the dressing emulsifies.
• Dress and Toss: Pour about two‑thirds of the dressing over the salad. Toss gently from the bottom up to coat the kale and other ingredients evenly. Taste a bite and adjust by adding more dressing, salt or pepper if needed.
• Finish: Scatter any remaining grated cheese on top and optionally a few extra seeds. Let the salad sit 10–15 minutes to let the flavors meld, then serve.

Notes

You can make this ahead by prepping the kale and dressing separately. Store undressed salad components in the fridge and add the dressing and cheese just before serving. For leftovers, store in an airtight container and refresh with a splash of lemon or olive oil if the kale firms up.

Keyword kale and white bean salad, lemon maple vinaigrette salad, nutty kale bean salad, power greens salad, zingy kale salad

Ingredients for Kale and White Bean Salad

These amounts make about 4 generous servings as a side or 2–3 servings as a light main.

For the Salad

• 1 medium bunch Tuscan kale (also called lacinato or dinosaur kale), stems removed
• 1½ cups cooked white beans (such as great northern or cannellini), drained and rinsed if canned
• ¼ cup sundried tomatoes, thinly sliced (packed in oil or dry; see notes)
• 3 tablespoons roasted sunflower seeds
• 2 tablespoons hemp seeds
• ¼ cup finely grated Pecorino Romano or parmesan-style cheese, plus a little extra for shaving on top
• 1 small shallot, very finely minced (optional but recommended)

For the Lemony Maple Dressing

• Zest of 1 lemon
• Juice of 1 large lemon (about 3 tablespoons)
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• ¼–⅓ cup extra-virgin olive oil
• ½ teaspoon dried oregano
• ½ teaspoon fine sea salt (plus more to taste)
• Freshly ground black pepper, to taste

You can easily adjust the amounts based on how tangy or rich you like your dressing.

Ingredient Notes

Kale

Tuscan kale works especially well here because its leaves are thinner and more tender than curly kale, with a slightly sweet, earthy flavor. Removing the tough stems and slicing the leaves very finely is important. Once you massage the kale with a bit of dressing or olive oil, it softens and becomes much more pleasant to eat raw.

If you only have curly kale, you can still use it: just take a little extra time to massage and break down the leaves.

White Beans

Great northern beans or cannellini beans are perfect for this salad. They are mild and creamy, so they soak up the lemon dressing and pair nicely with the salty cheese and seeds. Canned beans make this recipe very fast—just drain, rinse, and pat dry. If you cook beans from dry, make sure they’re tender but still hold their shape.

Sundried Tomatoes

Sundried tomatoes add a chewy, savory note and a concentrated burst of tomato flavor. If they’re packed in oil, drain them lightly and slice thinly. If you’re using dry sundried tomatoes, you can briefly soak them in warm water to soften before slicing.

Seeds: Sunflower and Hemp

Roasted sunflower seeds bring nutty crunch, while hemp seeds add a subtle nuttiness and an extra boost of protein and healthy fats. Together, they make the salad feel more substantial and interesting. If you don’t have hemp seeds, you can use extra sunflower seeds or another soft seed like hulled sesame.

Cheese

Finely grated Pecorino Romano or a similar cheese adds a salty, savory depth that balances the bright lemon dressing. Grating it very finely is the key: it melts slightly into the kale and beans and almost becomes part of the dressing. A few larger shavings on top make a nice garnish.

Lemony Maple Dressing

The dressing is simple but powerful: lemon zest and juice for brightness, maple syrup to soften the edges, Dijon for a bit of sharpness and emulsifying power, oregano for an herby note, and olive oil to round everything out. The balance of sweet, tangy, salty, and herbal is what makes the salad taste so lively.

Step-by-Step Instructions

Step 1 – Prep and Slice the Kale

Wash the kale leaves well and dry them thoroughly, using a salad spinner or a clean towel.

Strip the leaves away from the thick center stems. Discard the stems or save them for another use (like adding to a smoothie or soup).

Stack a few leaves, roll them into a tight bundle, and slice them crosswise into very thin ribbons. Repeat with all the leaves. The thinner you slice them, the more tender the salad feels.

Place the shredded kale into a large salad bowl.

Step 2 – Massage the Kale

Drizzle a teaspoon or so of olive oil and a small pinch of salt over the kale in the bowl.

Using clean hands, gently massage the kale by squeezing and rubbing the leaves for 1–2 minutes. You’ll feel the kale start to soften and darken in color.

This step breaks down some of the toughness and makes the kale easier to chew and digest, while also helping it absorb the dressing later.

Step 3 – Add the Beans and Toppings

Add the drained, rinsed white beans to the bowl with the kale.

Scatter in the sliced sundried tomatoes, roasted sunflower seeds, and hemp seeds.

If using, add the finely minced shallot.

Sprinkle the finely grated cheese over the top, reserving a small pinch for later garnish if you like.

Don’t toss yet—wait until the dressing is ready so you can coat everything evenly in one go.

Step 4 – Make the Lemony Maple Dressing

In a small bowl or jar, combine:

• Lemon zest
• Lemon juice
• Maple syrup
• Dijon mustard
• Dried oregano
• Salt and a few grinds of black pepper

Whisk to combine, then slowly stream in the olive oil while whisking, until the dressing looks slightly thickened and blended. If you’re using a jar, you can simply add everything, close the lid tightly, and shake until emulsified.

Taste the dressing. If it’s too sharp, add a drop more maple syrup or a splash more olive oil. If it feels flat, add a pinch of salt or a little extra lemon juice.

Step 5 – Dress and Toss the Salad

Pour about two-thirds of the dressing over the kale, beans, and toppings.

Using tongs or clean hands, toss the salad well, making sure the kale is fully coated and the beans and seeds are distributed evenly.

Taste a forkful with a bit of everything: kale, bean, sundried tomato, and seed. Adjust with more dressing, salt, or pepper as needed.

Scatter any remaining grated cheese and a few extra sunflower or hemp seeds on top for a nice finish.

You can serve the salad right away, or let it sit for 10–15 minutes. The kale will soften a bit more, and the flavors will meld.

Pro Tips for Success

1. Slice the kale very thin
   Thin shreds make a huge difference. They allow the dressing to coat the leaves more evenly and make the salad much more tender.
2. Massage, but don’t overdo it
   A short massage is enough. If you overwork the kale, it can become limp. Stop once the leaves turn a deeper green and feel slightly softer.
3. Pat the beans dry
   If the beans are very wet, they can water down the dressing. After rinsing, pat them dry with a towel before adding them to the bowl.
4. Balance the dressing
   Your lemons might be more or less tart than mine. Always taste and adjust the dressing before pouring it over the salad. It should taste bright and well-seasoned on its own.
5. Add a little dressing at a time
   It’s easier to add more dressing than to fix an overdressed salad. Start with about two-thirds, toss, and then decide if you want more.
6. Let it rest if you can
   Giving the salad 10–20 minutes to sit allows the kale to soften more and the beans to soak up some of the lemony flavor. This makes it even better.

Tastyinspo Notes

This kale and white bean salad is one of those recipes that quietly proves how satisfying a “simple salad” can be. When you toss the warm, freshly whisked lemon dressing with the massaged kale, beans, and sundried tomatoes, you’ll see the leaves relax and the cheese start to cling to everything.

The mix of textures is what keeps you going back for another bite: tender kale, creamy beans, little pops of crunch from the sunflower and hemp seeds, and chewy bits of sundried tomato. It works just as well next to something cozy and baked as it does on its own for lunch, especially if you serve it in a wide bowl and let it be the star.

Once you’ve made it once, you’ll probably start playing with it—maybe adding roasted veggies, changing the cheese, or adjusting how lemony it is—because the base is so flexible. It’s the kind of salad that makes eating more greens feel natural, not like a chore.

Flavor Variations

Mediterranean-Style Kale and White Bean Salad

Add a handful of halved cherry tomatoes, a few sliced olives, and a bit of finely sliced red onion. Swap the dried oregano in the dressing for an Italian herb blend. This version leans into a Mediterranean feel and pairs nicely with grilled mains.

Extra-Crunch Seed Lover’s Salad

Increase the sunflower seeds and hemp seeds and add a tablespoon of another seed like sesame or pumpkin. You can lightly toast them in a dry pan first for extra flavor. This version is perfect if you love a lot of crunch in every bite.

Roasted Veggie Kale and Bean Bowl

Fold in roasted vegetables such as cubes of sweet potato, wedges of roasted carrots, or roasted Brussels sprouts. The sweetness of the roasted veggies plays beautifully with the lemony dressing and hearty kale.

Herb-Loaded Kale and white bean Salad

Stir in a small handful of fresh herbs like parsley, basil, or chives along with the kale. This makes the salad taste very fresh and garden-like, and it’s a good option in spring or summer when you have herbs to use up.

Creamier Lemony Kale Salad

For a slightly creamier dressing, whisk a spoonful of plain Greek yogurt into the lemon mixture before adding the olive oil. It gives a richer texture while still keeping that bright lemon flavor.

Serving Suggestions

• Serve as a side dish with roasted chicken, baked fish, or a grain-based main.
• Pile it into a bowl and top with extra beans or a bit of grilled chicken for a light but filling lunch.
• Add a scoop over cooked quinoa or farro to turn it into a hearty grain bowl.
• Bring it to potlucks or gatherings—it travels well and doesn’t wilt quickly like more delicate salads.
• Use it as part of a “salad spread” alongside a simple green salad and a potato or pasta salad for variety.

Because kale keeps its texture, this is a good option when you want a salad that can sit out on a table for a little while without getting sad and soggy.

Storage and Make-Ahead Tips

• Make ahead: You can prep the kale (wash, stem, and slice) and store it in the fridge for up to 2 days before you plan to use it. The dressing can be made up to a week in advance and kept in a jar in the fridge.
• Storing the salad: Once dressed, the salad keeps well for about 2 days in an airtight container in the refrigerator. The kale will soften more, but it’s still tasty, especially as a leftover lunch.
• Refreshing leftovers: If the salad tastes a bit flat after sitting, add a squeeze of fresh lemon, a small pinch of salt, or a sprinkle of extra cheese and seeds before serving.
• Freezing: This salad is not a good candidate for freezing, as kale and beans change texture after thawing. It’s best enjoyed fresh or within a couple of days.

Nutrition Facts (Per Serving)

Approximate values for one of four servings:

These numbers will vary depending on exact ingredient brands and how much dressing and cheese you use.

FAQ About Kale and White Bean Salad

Final Thoughts

This kale and white bean salad brings together everything that makes a salad satisfying: tender but sturdy greens, creamy beans, crunchy seeds, and a dressing that wakes everything up. It’s practical enough for busy days, but it still feels special when you set it on the table.

Once you’ve made it once, you’ll see how easy it is to adjust it to your own style—more lemon, more beans, extra seeds, or a handful of fresh herbs. It’s a flexible, dependable recipe you can trust whenever you want something fresh, hearty, and full of texture.