When it's fall/winter and you think there's nothing fresh for a salad, think again! Kale White Bean Salad is the perfect dish! Shall we?
Explore More
- Is Kale White Bean Salad Healthy?
- Is this the Internet Famous Kale White Bean Salad?
- What Ingredients You Need for Kale White Bean Salad
- What is the Best Kind of Kale for Salad?
- How Much Kale is in 1 Bunch?
- Instructions for How to Make Kale White Bean Salad
- Pro Tips and Techniques for Erewhon's Kale White Bean Salad
- Tools and Equipment
- Variations and Modifications
- FAQ
- How to Eat More Kale
- Kale White Bean Salad, Erewhon Dupe Recipe
Is Kale White Bean Salad Healthy?
Depending on your health needs and dietary considerations, Kale White Bean Salad is healthy! To be honest, I can't really think of a case in which the Kale White Bean Salad would not be healthy, unless maybe acid from lemon juice in the dressing causes heartburn or the roughage and fiber in both the kale and white beans cause other gastric issue for you.
Let's break down some of the nutritional highlights, starting with the most underrated overrated nutrition hero, kale:
Kale, which is a member of the famously healthy Brassicas family along with broccoli/Brussels/cabbage, provides:
- fiber in both soluble and insoluble forms that support good gut health, decreases cholesterol, and lowers blood sugar
- antioxidants most notably in the form of sulforaphane that fight inflammation
- vitamin C and vitamin K
Now for the most truly underrated nutrition hero, beans!
Kale White Bean Salad Health and Diet Considerations
This recipe for Kale White Bean Salad is:
- 100% plant-based/vegan
- vegetarian
- gluten-free
- dairy-free
- refined sugar-free
- anti-inflammatory
- anti-oxidant rich
Is this the Internet Famous Kale White Bean Salad?
Yes! This Kale and White Bean Salad recipe is almost a near exact duplicate of the Erewhon Kale Salad that went kiiinda sooorta viral a few years ago when Gen Z youtube creator Emma Chamberlain said it was her favorite salad.
I did a little taste-testing, true ingredient detective work, and just read the ingredients that are just straight up listed on the website. Only two things are different: 1) I add garlic the Lemon Vinaigrette, and 2) the price tag. The original Erewhon Kale salad costs $21/a pound which just sounds sort of outrageous since it's a very simple salad.
Now I'm not saying that that's way too expensive for a salad, but I'm not not saying that either. What I AM saying is that you can make and eat this salad in the comfort of your own home in your PJs for oh, I don't know, way way way less. And once you have all the ingredients in your pantry, you can make a LOT more—like the soup version of this salad.
For those of you interested, these are the exact ingredients for the Kale White Bean Salad listed on Erewhon's site: "organic white beans, organic kale, organic avocado, organic pumpkin seeds, organic hemp seeds, organic sunflower seeds, organic lemon juice, organic olive oil, mustard, maple syrup, sea salt, pepper."
What Ingredients You Need for Kale White Bean Salad
Salad ingredients:
- Green kale, 1 bunch washed (6 cups)
- White beans, 1 can drained
- Avocado, 1 large firm-ripe
- Super seeds: pumpkin seeds, hemp seeds, and sunflower seeds
Dressing ingredients:
- Lemon, 1 large
- Olive oil, ¼ cup
- Dijon mustard 2 teaspoons
- Maple syrup, 1 tablespoon
- Garlic, 1 small clove grated, optional
- Sea salt and pepper
What is the Best Kind of Kale for Salad?
Green, curly kale is the one I use in this recipe, and the one in Erewhon's version.
However, any type of kale—curly green, lacinato, red—works for the salad, and the nutritional profiles across the types are generally fairly similar. Some varieties are milder in flavor than others, but in this kale salad recipe, the differences are not noticeable because of the flavors of the other ingredients, namely the dressing.
The Kale Salad in these photos is made with "curly" kale, which is a lighter, brighter green with the ruffled edges, makes the salad a brighter, slightly more vibrant green.
To be honest though, I usually prefer the darker green lacinato/Tuscan/dinosaur kale, which has long skinny, "bumpy" leaves. The reason I generally prefer this kind of kale in cooking applications is that it's just easier to wash. Sometimes you gotta just go with practicality.
Baby kale has the mildest flavor and tbh, I could eat this version of kale in a salad.
How Much Kale is in 1 Bunch?
Because kale come in so many different sizes and shapes like so many um, other things, it's better to "measure" kale by weight, not by "bunch." However, grocery stores don't sell kale by weight, and people don't buy kale by weight either.
According to research, one average bunch of kale weighs about ½ pound, and yields about 6 cups of firmly packed chopped kale. So you need a total of 1 bunch of kale for this salad.
You will more than likely become hyper-fixated/obsessed/addicted to the Kale White Bean Salad though, so it's better to go over and have leftovers!
Instructions for How to Make Kale White Bean Salad
The hardest step in making this salad is washing the kale. That's it. Otherwise, like most salads, there isn't much to the actual recipe than placing all the ingredients in a large bowl, drizzling with the dressing, and tossing until everything is well coated.
HOWEVER. As easy as any salad recipe is, there are a few tips and tricks along the way that will make this, or any, salad, the best salad of your life.
Make Dressing First. Whisk or shake in a jar together juice from 1 lemon, 2 teaspoons Dijon mustard, 1 tablespoon maple syrup, ¼ cup olive oil, ½ teaspoon sea salt, and garlic if using.
If you haven't already, remove thick stems and chop 1 bunch of kale into small pieces.
Place chopped kale in large bowl. Drizzle 2 tablespoons of dressing and 1 teaspoon sea salt and "massage" the kale with your hands until the kale has broken down slightly and is glossy from the dressing, about 1 minute.
Add remaining salad ingredients to kale in bowl—1 can drained white beans, ¼ cup hemp seeds. ¼ cup pumpkin seeds, ¼ cup sunflower seeds, chopped avocado—drizzle with dressing, and toss to combine.
Pro Tips and Techniques for Erewhon's Kale White Bean Salad
- Chop the kale as small as possible. One of the reasons you don't like eating kale salad is that it's hard to eat. We're going to fix that in two ways, the first of which is chopping the kale into the smallest pieces so you don't have to unhinge your jaw like a python to get a fistful of oversized airplane tarps into your mouth. Do I exaggerate to make a point? Yes, of course. Is it kind of true though? Also of course. Chop the kale small enough that you can eat it with a spoon. I'm serious.
- Dress and massage the kale first. The second way we're making kale salad easy to eat is by massaging the tiny chopped kale—you did chop the kale into the tiniest of tiny pieces right?— with a few tablespoons of the dressing first. I used to cringe at the idea of "massaging kale" because I don't know why, but I totally get that physically breaking down the fibers in the leaves makes kale much much easier to eat.
- Slice and add avocado right before serving. I don't have to tell you this, but I will anyway, avocados oxidize fairly quickly, so it's best combine all the other salad ingredients first—kale, white beans, seeds, dressing—and lay the avocado on top just before serving. This will keep avocado turning into squishy little bits and also let you make the salad in advance without the avocado, or even save leftovers without the avocado.
- Make double the amount of Kale White Bean Salad. If you make enough Kale White Bean Salad to eat now, it will be crisp and crunchy like a salad. If you make enough to save some for later (minus the avocado), the salad will marinate in the dressing and become ever so lightly pickled and it will be another flavor dimension.
Tools and Equipment
You don't technically need any special equipment to make this Kale White Bean Salad. You can simply use a large knife and cutting board to chop all the kale. However, that doesn't mean there are a couple of gadgets and tools that might make this salad even easier to throw together than it already is.
- Salad spinner - this has saved my sanity because wet, soggy greens are the worst. And in the case of kale, the drier the greens, the better.
- Chef's knife - my daily workhorse knife and what you absolutely need to make easy work of tiny bits
- Cutting board - large and sturdy so you have enough surface area for all the fluffy greens, and doesn't move around on the countertop
- Fruit and vegetable wash
For the dressing, these tools are also helpful
- Citrus squeezer—you can squeeze citrus by hand, but my
cheapfrugalvalue-driven heart likes to squeeze out EVERY last nano-drop of juice - 2-ounce (4 tablespoons) liquid measuring cup
- Mini stainless steel whisk
- Wide-mouth mason jars and air-tight screw-on lids
Variations and Modifications
- Add cooked quinoa to give the salad an additional plant-based protein boost!
- Add 2 cups shredded cooked chicken breast to make it a hearty main dish salad
FAQ
Green, curly kale is the one I use in this recipe, and the one in Erewhon's version.
However, any type of kale—curly green, lacinato, red—works for the salad.
To keep them from turning brown too quickly, rub the cut surfaces with lemon juice.
You can prep most of the components for this salad—chopped kale, drained white beans, lemon dressing—in advance, store them separately, and assemble just before serving. However, the avocado should be prepped just before serving to keep them at peak quality. Lemon Dressing is highly recommended as an advance prep!
Best Fall Salads You Must Try
I wasn't kidding when I said "think again!" if you thought there was nothing fresh in the fall/winter. In addition to this Kale White Bean Salad, try:
- Fall Apple Harvest Salad with Walnuts, Feta and Dried Cherries
- Fall Farmers' Market Salad with Maple Citrus Vinaigrette
- Pear Arugula Salad
- Shaved Brussels Sprouts Salad with Roasted Pears
How to Eat More Kale
- Tabbouleh with Kale and Cherries
- Green Shakshuka with Kale
- Eggs Florentine with Kale
- Houston's Emerald Kale Salad with Roasted Peanut Vinaigrette
- Hillstone Kale Salad with Sesame Miso Vinaigrette
- Kale Slaw with Apple Cider Dressing
- Kale Caesar
- Kale Pesto
Kale White Bean Salad, Erewhon Dupe Recipe
Ingredients
Kale Salad
- 1 bunch kale thick stems removed and leaves roughly chopped
- 1 teaspoon sea salt plus more to taste
- 1 can white beans, drained, about 1½ cups
- 1 firm-ripe avocado sliced or chopped
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup hemp seeds
Erewhon Kale Salad Dressing
- 1 lemon, juice
- 2 teaspoons Dijon mustard
- 1 tablespoon maple syrup
- ¼ cup olive oil
- ½ teaspoon sea salt
- 1 clove garlic, grated add if you like the flavor of garlic!
Instructions
Make Dressing First
- Whisk or shake in a jar together juice from 1 lemon, 2 teaspoons Dijon mustard, 1 tablespoon maple syrup, ¼ cup olive oil, ½ teaspoon sea salt, and garlic if using.
Make Kale Salad
- If you haven't already, chop kale into small pieces.
- Place chopped kale in large bowl. Drizzle 2 tablespoons of dressing and 1 teaspoon sea salt and "massage" the kale with your hands until the kale has broken down slightly and is glossy from the dressing, about 1 minute.
- Add remaining salad ingredients to kale in bowl—1 can drained white beans, ¼ cup hemp seeds. ¼ cup pumpkin seeds, ¼ cup sunflower seeds, chopped avocado—drizzle with dressing, and toss to combine.
Catherine says
ooouh-la-la, sarah ;) it sounds like your heart's just tickled pink! it's nice to hear you happy.
now the real question is, did he ask for seconds? :p
Anonymous says
Who is this guy?! I can't remember you ever waking up before me! LOL ;)
Catherine says
hahaha!!
Anonymous says
Please, leave your bedroom stories out of it.
Geez.
JR says
I have nutmeg in my kitchen. So there!
KT says
Heh. That coy little posting is hardly a "bedroom story." I thought it was cute, plus Sarah helpfully made the recipe part in a different font so that sensitive souls could skip ahead.
KT says
Heh. That coy little posting is hardly a "bedroom story." I thought it was cute, plus Sarah helpfully made the recipe part in a different font so that sensitive souls could skip ahead.
dorkie says
yummy! i'm going to try this recipe this weekend!
sarah says
anonymous: my apologies for corrupting your virgin mind on a food blog. unfortunately, i can't leave the stories out. the nerve of me!
jr: you don't count. YOU'D be the one making eggs florentine, on crab cakes, baking miniature biscuits and mixing bellinis!
kt: and next time, i think i might put an nc-17 warning on these bedroom stories. ;)
dorkie: tell us how it turns out!
hermz says
I too have nutmeg in my kitchen. Sheesh. Your generalizations are going to turn me away as a reader! ;)
sarah says
l.a.c.: there really was someone else in the kitchen with me. i am not schizo. er, at least, not when it comes to brunch.
t: oh please. empty threats. all you asians are the same. LOL!
Christima says
I made this for my mother and myself for breakfast this morning, since I'm home from college for mid-term break, and it was AB-FAB. The sauce came out perfectly, thanks so much for the inspiration!
diva says
oh i like the second 'why he's a keeper'! i have a weird thing abt smells and smelling nice :) i wish i could have those eggs florentine for breakfast. the only breakfast in bed i'm getting is cereal, a coffee and tastespotting. x
diva says
oh i like the second 'why he's a keeper'! i have a weird thing abt smells and smelling nice :) i wish i could have those eggs florentine for breakfast. the only breakfast in bed i'm getting is cereal, a coffee and tastespotting. x
sarah j. gim says
christima: glad it worked out! and by ab fab, do you mean fab for the abs? because i did just realize that aside from the naughty sauce, it's low carb!
diva: you and me both! one of the things on my non-list "list" is "how he smells." not so fond of strong cologne, but i do love the scent of fresh laundry...oh, Spring Breeze Tide, i fall for you every time.
Anonymous says
was going to say, sarah, that you've been holding out on us about a new (?) "him," but then scrolling down, find that this entry is your blog version of not letting go (2006?!)
Anonymous says
Spoiling the imaginations of people everywhere Anonymous... Thanks a lot ;)
katrina says
From 2006?! And here I was waiting for your wedding dress plans....
That sure is a beautiful picture - just wanted to pop by to tell you.
Jean says
Hey, if you ever do adopt a rating system to protect your sensitive (humorless?) readers, I for one will enthusiastically embrace it. That way you can heat it up with even racier posts (say, perhaps in a "spicy" section where I'll be reading) while they seek shelter in the G-rated section. Love your writing, loved this post.
Jean says
Hey, if you ever do adopt a rating system to protect your sensitive (humorless?) readers, I for one will enthusiastically embrace it. That way you can heat it up with even racier posts (say, perhaps in a "spicy" section where I'll be reading) while they seek shelter in the G-rated section. Love your writing, loved this post.
Anonymous says
100 clams he's white
sarah j. gim says
Anonymous #4: i'm so totally blog-clingy
Anonymous #5: that's what i'm saying. i knew i should have left out the "originally published on..." but i sort of felt like i was cheating. cheating whom, i have no idea, but it still felt wrong enough to be sent to the naughty chair
katrina: ha! but even IF there were going to be a W involved it most certainly would not include a typical W dress. i only wear black :)
jean: you have totally sparked something in my head! given that a new section on this blog is actually labeled "dating," i may have to implement ratings! i will credit you!
Anonymous #6: o, just admit you that you have a massive crush on me and you're just bitter because i won't reciprocate.
sarah j. gim says
Anonymous #4: i'm so totally blog-clingy
Anonymous #5: that's what i'm saying. i knew i should have left out the "originally published on..." but i sort of felt like i was cheating. cheating whom, i have no idea, but it still felt wrong enough to be sent to the naughty chair
katrina: ha! but even IF there were going to be a W involved it most certainly would not include a typical W dress. i only wear black :)
jean: you have totally sparked something in my head! given that a new section on this blog is actually labeled "dating," i may have to implement ratings! i will credit you!
Anonymous #6: o, just admit you that you have a massive crush on me and you're just bitter because i won't reciprocate.
Anonymous says
Whoa there, last Anonymous commenter. I really hope that's a joke.
Jean says
Well if you decide to run with the idea (of rating your posts according to "spiciness"), I'm sure you'll make it come to life as only you can. you know I love my food porn!
Alice Yoo says
Thanks for the recipe and the fun story! Love your well written, funny and inspiring posts!
Anonymous says
One word. Yum.
Sonya says
Are you really back, SJG? Whether or not you're reposting, I'll take it!
Sonya says
Are you really back, SJG? Whether or not you're reposting, I'll take it!
sarah j. gim says
alice: you're welcome, and thanks for stopping by!
anonymous #8: one more word: thanks :)
sonya: i am back. i've always been here, and i am thinking that with the new year (well, the lunar new year, that is), i might actually be BACK back. to writing. like real bloggy writing. hoping. and your comment makes me feel *happy* today :)
Chez Us says
oh la la - chills on my spine. Great little piece, sounds fun *wink*wink*
Lenny loves this - I will have to surprise him with it for breakfast maybe on V-day!
Thanks for sharing!