Looking for a simple, yet healthy side salad that comes together in minutes? This Kale and White Bean Salad with a lemon tahini dressing is just what you need! It’s fresh, filling and packed full of nutrients – perfect for meal prep or as a quick side salad when you need a fibre boost.
This combination of kale, white beans and pumpkin seeds with a tahini dressing makes this side salad super filling – as it’s packed with fibre, protein and healthy fats. So if you’re looking for more satisfaction from your side salads, this is the PERFECT recipe for you!
I love to serve this salad with roasted potatoes and a protein source like salmon (it would also work well with grilled chicken or a meat alternative). However, you can serve this with anything you like!
This salad is also perfect for meal prep (it actually tastes better a day later in my opinion). And I do enjoy a ‘mix and match’ dinner every now and then – which basically involves serving up a variety of meal prepped salads on one plate for a super easy midweek meal!
If you like this kale and white bean salad recipe, then you have to try my other bean salad recipes – I’m kind of obsessed!
Why You’ll Love This Kale and White Bean Salad
- gut loving – this salad is high in fibre, which is important for healthy digestion.
- easy plant points – with 3.75 plant points, you can get closer to your 30 plant points a week with this simple side salad.
- suitable for vegans – instead of a dairy-based dressing, this recipe uses a tahini dressing for a touch of creaminess.
- quick and easy – ready in just 10 minutes!
Ingredient Notes and Substitutions
This kale and white bean salad is really simple, with only a handful of ingredients!
Note: some are used in both the salad base and the salad dressing, such as the lemon and extra virgin olive oil.
For the salad:
- Kale: With the large stalks removed. Washed and dried (using paper towels or a salad spinner).
- Tinned cannellini beans: These will be drained, rinsed and shaken to remove excess water. Any other white beans would also work, such as butter beans and chickpeas.
- Pumpkin seeds: For added crunch and protein!
- Fresh dill: This will be finely chopped and mixed in with the other salad ingredients. I also use the stalks to help reduce waste. Dill works well with the lemon, but you could also use parsley or chives if you’d prefer.
- Extra virgin olive oil: For massaging the kale. Other oils may also work, such as avocado oil.
- Sea salt: A big pinch will be needed to help soften the kale.
- Lemon: The juice of half a lemon will help soften the kale as well.
For the dressing:
- Tahini: Use a good quality, runny tahini.
- Lemon: For tanginess.
- Garlic clove: Crushed.
- Extra virgin olive oil: For richness.
- Water: Added gradually to achieve desired dressing consistency.
🌱 Total Plant Points: 3.75
How to Make This Kale and White Bean Salad
- Prepare the Kale: Wash and dry 80g kale thoroughly. Remove any large stalks and tear into smaller pieces. In a large bowl, combine the kale with 1 tbsp extra virgin olive oil, a big pinch of sea salt, and the juice of half a lemon. Massage the kale with your hands for about 5 minutes until it becomes tender and dark green. This step is crucial for making the kale softer, more flavourful and easier to eat.
- Add the Dill and Beans: Finely chop the dill (around 1.5 tbsp finely chopped; stalks can be used if you like) and add it to the bowl with the massaged kale. Drain and rinse a tin of cannellini beans, shake off excess water, and add them to the bowl as well.
- Make the Dressing: In a small bowl, combine 2 tbsp tahini, 1 crushed garlic clove, the juice of half a lemon and 1 tbsp extra virgin olive oil. Add 3 tbsp water (1 tbsp at a time whilst mixing) and stir until smooth. Adjust the amount of water if needed to reach your desired consistency.
- Combine and Serve: Drizzle the tahini dressing over the kale, dill and beans. Toss to coat evenly. Sprinkle with 2 tbsp pumpkin seeds. For best results, let the salad sit for about 30 minutes to allow the flavours to develop and the kale to soften further.
Serving Suggestions
Serve this kale and white bean side salad with whatever you like! It’s a great fibre booster for any meal.
If you want a simple dinner idea, pair this with some roasted potatoes and a source of protein – such as baked salmon, grilled chicken or a meat alternative.
For a more complete lunch option, pair with some toasted pitta bread or serve in a grain bowl with a variety of roasted vegetables and quinoa.
Nutritional Benefits
This Kale and White Bean Salad is both tasty and packed with nutrients:
- High in Fibre: The kale, cannellini beans and pumpkin seeds are all a source of fibre – which we’re generally not eating enough of!
- Source of Plant Protein: The cannellini beans, pumpkin seeds and tahini offer a source of plant protein, making this salad nutritionally balanced.
- Source of Healthy Fats: The pumpkin seeds, extra virgin olive oil and tahini are all a source of healthy fats that support our heart health.
- Rich in Vitamins and Minerals:
- Kale: A nutrient powerhouse! It’s high in manganese, vitamins A, K and C, and folate. It’s also a source of calcium, vitamin B6 and potassium.
- Pumpkin Seeds: Source of zinc and iron.
- Tahini: Source of calcium.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days.
I find that this kale and white bean salad actually improves with time, as the flavours continue to develop and the kale softens a bit more!
Recipe FAQs
Q: Why do you massage the kale?
Massaging kale is a simple step that makes a big difference to its texture and taste – meaning you can eat it raw in salads without cooking! Adding a drizzle of olive oil, a squeeze of lemon juice and a pinch of salt, then massaging it for 5 minutes, helps to break down the tough fibres, making the kale more tender and easier to digest.
More Bean Salad Recipes
If you like this kale and white bean salad, be sure to check out my other bean salad recipes:
🫒 Easy 3 Bean Salad with Olives
🍅 Mediterranean-Style Bean Salad
🍋 Lemon and Basil Butter Bean Salad
Kale and White Bean Salad
Ingredients
Salad
- 80 g kale (washed and dried)
- 1 tbsp extra virgin olive oil
- Pinch of sea salt
- Juice of ½ lemon (approx. 1 tbsp)
- 1.5 tbsp fresh dill (finely chopped; include stalks to reduce food waste)
- 1 x 400g tin cannellini beans (drained and rinsed)
- 2 tbsp pumpkin seeds
Dressing
- 2 tbsp tahini
- 1 clove garlic (minced)
- 1 tbsp extra virgin olive oil
- Juice of ½ lemon (approx. 1 tbsp)
- 3 tbsp water (adjust for desired consistency)
Instructions
- Wash and thoroughly dry 80g of kale. Remove any large stalks and tear the leaves into smaller pieces. In a large bowl, combine the kale with 1 tbsp of extra virgin olive oil, a big pinch of sea salt, and the juice of half a lemon. Massage the kale with your hands for about 5 minutes until it becomes tender and turns a dark green colour.
- Finely chop around 1.5 tbsps of dill and add it to the bowl with the massaged kale. Drain and rinse the tin of cannellini beans, shake off excess water, and add to the bowl.
- In a small bowl, combine 2 tbsps of tahini, 1 crushed garlic clove, the juice of half a lemon, and 1 tbsp of extra virgin olive oil. Gradually add 3 tbsps of water, 1 tbsp at a time, whilst stirring until the dressing is smooth. Adjust the water if needed to reach your desired consistency.
- Drizzle the tahini dressing over the kale, dill and beans. Toss everything together to coat evenly. Sprinkle with 2 tbsps of pumpkin seeds.
- For best results, let the salad sit for about 30 minutes to allow the flavours to develop and the kale to soften further. Enjoy!
Notes
- Serve as a side salad: Alongside your favourite meals.
- Make ahead: This salad can be made in advance (in fact, it actually tastes better after a day!).
- Storage: Store for up to 3 days in an airtight container in the fridge