Hearty Butter Bean & Kale Salad
This robust and satisfying Butter Bean & Kale Salad is a complete meal, offering a delightful blend of textures and vibrant flavors, perfect for a quick and healthy power lunch.
For 4 servings
Prepare the Dressing: In a small bowl or jar, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, maple syrup (if using), salt, and black pepper until well combined and emulsified.
Prepare the Kale: Wash the kale thoroughly, remove the tough stems, and finely chop the leaves. Place the chopped kale in a large mixing bowl.
Massage the Kale: Pour about half of the prepared dressing over the chopped kale. Using clean hands, gently massage the dressing into the kale leaves for 2-3 minutes until the kale softens and darkens in color. This step is crucial for tenderizing the kale and making it more palatable.
Add Remaining Ingredients: To the bowl with the massaged kale, add the rinsed and drained butter beans, thinly sliced red onion, and toasted sunflower seeds.
Dress and Toss: Pour the remaining dressing over the ingredients. Gently toss everything together until all components are evenly coated with the dressing.
Rest and Serve: For best results, let the salad rest for 10-15 minutes to allow the flavors to meld. Taste and adjust seasoning if needed. Serve immediately, optionally topped with crumbled feta cheese or a vegan alternative.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Skip the Kale Massage: Massaging the kale with dressing breaks down its tough fibers, making it tender, easier to digest, and more enjoyable to eat. A little olive oil and salt helps in this process.
- 2Toast Your Seeds: Toasting sunflower seeds (or any nuts/seeds) in a dry pan over medium heat for a few minutes until fragrant significantly enhances their flavor and crunch. Watch them closely to prevent burning.
- 3Make Ahead Smartly: This salad holds up well for a few hours. If making further in advance, keep the dressing separate and add it just before serving, or massage the kale, then add other ingredients and dressing 30 minutes before eating.
- 4Customize Your Crunch: Feel free to add other crunchy elements like chopped bell peppers, celery, or even croutons for extra texture.
Adapt it for your goals.
Protein Boost
Add grilled chicken, pan-seared salmon, hard-boiled eggs, or roasted chickpeas for an extra layer of protein and satiety.
Herbaceous TwistHerbaceous Twist
Incorporate fresh herbs like chopped parsley, dill, or mint into the salad for an added layer of freshness and aromatic complexity.
Sweet & TangySweet & Tangy
Introduce dried cranberries, chopped apples, or orange segments to add a delightful sweet and tangy contrast to the savory elements.
Why this is on our healthy list.
Rich in Fiber
Both kale and butter beans are excellent sources of dietary fiber, promoting digestive health, aiding in satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
Butter beans provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this a satisfying vegetarian/vegan meal.
Nutrient-Dense
Kale is a powerhouse of vitamins (K, A, C) and minerals, while sunflower seeds offer healthy fats and Vitamin E, contributing to overall well-being and antioxidant protection.
Frequently asked questions
Yes, cannellini beans or chickpeas would be excellent substitutes for butter beans, offering a similar creamy texture and nutritional profile.
