3 Effortless Ways to Serve This Kale and White Bean Salad

Take the Party Outside Tuscan White Bean Kale Salad

This week in Southern Appalachia, our weather has taken a turn towards summer, and we are making some kale and white bean salad. When the weather heats up,  my family and I take as many meals as we can outside to enjoy the nature around us!

We sometimes eat in the gazebo, the covered porch, or out on the patio, depending on the time of day and the weather. We might even pack up our meal and take it up on the Blue Ridge Parkway for a picnic on our way to a mountain hike.

I created this plant-based recipe that can be flexible to be made into a lot of different versions. Beans are a great source of protein and are heart-healthy, and also play a role in helping prevent cancer. They also do a great job helping us feel satiated after a meal because of their fiber. They are also rich in iron, potassium, and B vitamins, which have an important role in women’s health.

I also love the bright purple, red, green, orange, and white colors, which make it not only inviting but also provide a lot of beneficial healing plant properties!  I think that you and your friends and family will love to give it a try!

As you can see, in addition to a salad this kale and white bean salad makes a beautiful crostini topping or sandwich!

White Bean Kale Salad

This recipe was inspired by two recipes in Millie Katzen’s 1992 edition of Moosewood Cookbook: Just White Beans and Pickled Red Onions. I combined the two and added a lot of extra goodness to make my tasty summer kale white bean salad.

Feel free to change the vegetables added to match the seasons. It would be wonderful with fresh tomatoes and corn for a new summer recipe, or roasted sweet potato and kale for fall or winter.

Makes 5 servings as a 1/2 cup side dish. It will vary depending on whether you use it as a main dish, salad, sandwich filling, or crostini topping. 

15 1/2-ounce white cannellini beans

1-2 cloves of garlic, minced

1/2 cup red bell pepper, chopped

1/2 cup carrots, chopped

1/4-1/3 cup red onion, chopped

1 teaspoon dried thyme

3 tablespoons olive oil

2 tablespoons red wine vinegar

Salt and pepper to taste

Kale Greens or Lettuce leaves (I used Boston, but you could use romaine or leaf lettuce)

Kalamata olives for garnish

Pesto to top the salad, crostini, or sandwich

Walnuts for garnish

Basil cut into chiffonade for garnish, or can use thin slices of kale

(Toasted or grilled French bread for crostini if desired, or buns or other bread for sandwiches if desired)

Chop onion, carrots, and bell pepper. Mince the garlic. Wash and drain the beans. In a large bowl, add beans, onion, carrots, and bell pepper. In a small bowl, make a dressing with the olive oil, red wine vinegar, thyme, minced garlic, salt and pepper. Add to the salad and toss lightly. Let set 30 minutes or up to a day before serving. Garnish with olives, walnuts, pesto and basil.

Love the fact that this salad can be made into a sandwich filling!

Other Bean Salads to Try

In addition to my kale and white bean salads, these are also some delicious cold bean salads for a change of pace!

‘Fresh Black Bean Salad Recipe – Cookie and Kate

Cold Green Bean Salad – Peas and Crayons

Make Kale and White Bean Salad for your next Outdoor Celebration

Try this effortless kale and white bean salad. Now that you know what I will be doing this summer, I hope that you come back for some more ideas for your outdoor celebrations! Try making this kale salad with white beans and let me know how you liked it. As a Registered Dietitian Nutritionist in Asheville (vineripenutrition.com) ,

I love to help women in midlife live their best! To get started you might find my 5-day course to fight inflammation!

 In beautiful Asheville, NC, I love sharing ways to make people’s mealtime delicious, fun, and filling and this white bean and kale salad!

I am glad that you came by to see what I have been cooking and I hope that you stop by soon! And I would love for you to share some of your favorite summer foods to eat outside!

Fall is around the corner. If you are looking for some winter squash recipes beyond butternut squash soup, check these out!