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Lemon-Herb White Bean and Kale Salad

Photo: Linda Pugliese; Styling: Kaitlyn Du Ross Walker

Yield

Serves 4 (serving size: about 3/4 cup)

Pack in the protein with white bean and kale to make a heart-healthy salad. Sprinkle on freshly chopped tarragon, parsley, and garlic cloves.

Ingredients

  • 3 tablespoons olive oil, divided
  • 4 cups thinly sliced Lacinato kale
  • 1 (15-ounce) can unsalted cannellini beans, rinsed and drained
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh tarragon
  • 1 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 garlic cloves, minced

Nutrition Information

  • calories 210
  • fat 11.5 g
  • satfat 1.5 g
  • monofat 7.4 g
  • polyfat 1.3 g
  • protein 7 g
  • carbohydrate 22 g
  • fiber 6 g
  • cholesterol 0.0 mg
  • iron 3 mg
  • sodium 303 mg
  • calcium 132 mg

How to Make It

  1. Heat a large skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add kale to pan; cook 30 seconds. Add beans to pan; cook 1 minute.

  2. Combine remaining 7 teaspoons oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over kale mixture. Serve warm or chilled.

  3. Bacon-Onion White Bean and Kale Salad: Follow base recipe through step Combine 2 tablespoons olive oil, 1 tablespoon sherry vinegar, and 1 teaspoon chopped fresh thyme in a bowl, stirring with a whisk; drizzle over bean mixture. Sprinkle with 1/3 cup sliced red onion, 3/8 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper, and 3 slices cooked and crumbled center-cut bacon; toss to combine. Serves 4 (serving size: 3/4 cup) CALORIES 221; FAT 8g (sat 1g, mono 6g, poly 2g); PROTEIN 9g; CARB 22g; FIBER 6g; CHOL 6mg; IRON 3mg; SODIUM 344mg; CALC 127mg

  4. Anchovy-Parmesan White Bean and Kale Salad: Follow base recipe through step Combine 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/8 teaspoon crushed red pepper, and 1 drained and finely chopped anchovy in a small bowl, stirring with a whisk; drizzle over bean mixture. Sprinkle with 1/4 teaspoon kosher salt, 1/8 teaspoon freshly ground black pepper, and 1 ounce shaved Parmesan cheese. Serves 4 (serving size: 3/4 cup) CALORIES 228; FAT 3g (sat 6g, mono 3g, poly 3g); PROTEIN 10g; CARB 21g; FIBER 5g; CHOL 6mg; IRON 3mg; SODIUM 339mg; CALC 214mg

  5. Cranberry-Goat Cheese White Bean and Kale Salad: Follow base recipe through step Combine 2 tablespoons olive oil, 1 tablespoon red wine vinegar, and 1 teaspoon grated orange rind in a bowl, stirring with a whisk; drizzle over bean mixture. Sprinkle with 1/4 cup dried cranberries, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper; toss to combine. Top with 5 ounces crumbled goat cheese. Serves 4 (serving size: 3/4 cup) CALORIES 248; FAT 6g (sat 9g, mono 1g, poly 3g); PROTEIN 9g; CARB 27g; FIBER 6g; CHOL 5mg; IRON 3mg; SODIUM 341mg; CALC 140mg