This nutrient-packed kale and white bean salad is inspired by the popular version from Erewhon in Los Angeles. Curly kale, white beans, hemp hearts, sunflower and pumpkin seeds, plus creamy avocado, are tossed in a bright lemon vinaigrette for a nourishing, flavorful salad you’ll want to make again and again.
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Why you’ll love this recipe
- Nutritious and satisfying. Kale is rich in vitamins A, K and C. Hemp hearts provide plant-based protein and healthy fats, while sunflower and pumpkin seeds add minerals like magnesium and iron. Cannellini or great northern beans bring fiber and more protein, and avocado contributes creaminess and healthy monounsaturated fat. The lemon vinaigrette ties everything together with bright flavor.
- Copycat favorite. This is an accessible copycat of a beloved Erewhon kale and white bean salad, letting you recreate the flavors at a fraction of the cost.
- Quick and versatile. Ready in about 20 minutes, it works as a side salad, a vegetarian main, or a base for grilled chicken or steak.
Key ingredients and variations
- Curly kale: Use green or a mix of green and red curly kale. If you prefer, substitute baby spinach or arugula for a milder texture.
- White beans: Canned cannellini or great northern beans are ideal—rinse and drain well before using.
- Hemp hearts: Also called hemp seeds, they add a gentle nutty flavor and extra protein.
- Sunflower and pumpkin seeds: Raw and hulled seeds are great for crunch; roast them lightly if you like a toastier flavor.
- Avocado: Adds creaminess—toss in just before serving to avoid browning.
- Sweetener: Honey or maple syrup both work in the dressing; choose based on preference.
- Lemon vinaigrette: Simple and bright: extra-virgin olive oil, fresh lemon juice, Dijon mustard, garlic, honey (or maple), salt and pepper.
How to prepare fresh kale
- Remove the stems. Cut or tear the leaves away from the thick central stem. You can also use a stem-stripping tool if you have one.
- Chop or tear the leaves. Coarsely chop or tear the leaves into bite-sized pieces.
- Wash thoroughly. Rinse kale well under cold water to remove dirt and grit.
- Dry completely. A salad spinner works best; you can also pat the leaves dry with towels.
- Massage the kale. Drizzle a small amount of olive or avocado oil over the leaves and gently rub them with your hands for 1–2 minutes until the leaves soften and become less fibrous. Taste a piece to check tenderness.
How to make this kale white bean salad
- Rinse and drain the beans: Place the canned white beans in a fine mesh strainer and rinse under cold water. Drain thoroughly.
Combine the vinaigrette ingredients in a small bowl or jar.
Whisk or shake until the dressing is emulsified.
Massage the kale with a drizzle of olive oil until tender (see directions above).
In a large bowl, add the massaged kale, white beans, hemp hearts, sunflower and pumpkin seeds. Toss with some vinaigrette to coat. Gently fold in chopped avocado and add more dressing, salt, and pepper to taste. Serve immediately.
More recipes with beans
If you enjoy beans, try other bean-forward recipes as well.
Tips
- Massage the kale. This makes it more tender and pleasant to eat rather than chewy.
- Add avocado just before serving. This keeps it fresh and prevents browning.
- Use fresh lemon juice. Fresh juice brightens the dressing best.
Frequently asked questions
Yes. The original salad uses hemp hearts, pumpkin and sunflower seeds, but you can substitute or add nuts such as almonds, walnuts, pecans or cashews for a different texture and flavor.
Recipe
Kale White Bean Salad
Ingredients
- 8 cups kale, stems removed and chopped (about 1 large bunch)
- Drizzle extra-virgin olive oil (for massaging)
- 1 (15-oz) can white beans, rinsed and drained
- 3 tablespoons hemp hearts
- 1/4 cup sunflower seeds (raw)
- 1/4 cup pumpkin seeds (pepitas), raw
- 1 large avocado, chopped
For the lemon vinaigrette
- 1/4 cup extra-virgin olive oil
- 3 1/2 tablespoons fresh lemon juice (adjust to taste)
- 2 teaspoons Dijon mustard
- 1 tablespoon honey or maple syrup
- 1 clove garlic, minced
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
Instructions
- Prepare the kale: remove the thick middle stem, chop or tear the leaves, wash thoroughly and dry in a salad spinner or with towels.
- Massage the kale: place the leaves in a large bowl, add a small drizzle of olive oil and massage with your hands for 1–2 minutes until the leaves soften.
- Make the dressing: whisk together olive oil, lemon juice, Dijon mustard, honey (or maple), minced garlic, salt and pepper until combined.
- Assemble the salad: add the rinsed beans, hemp hearts, sunflower seeds and pumpkin seeds to the kale. Toss with some vinaigrette to coat. Fold in avocado, adjust seasoning and dressing as needed, then serve.
Notes
- Kale: See the “How to prepare fresh kale” section for details on removing stems, washing and massaging.
*Nutritional values are approximate and based on the ingredients listed; actual values may vary by portion size and specific products used.
About Priscilla Lawrence
Hi, I’m Priscilla Lawrence. I develop approachable, nutrient-rich recipes that are flavorful and easy to prepare. Based in California and raised in France, I’m a mom of two, a former certified nutritionist, recipe developer and food photographer.