Kale Butter Bean Salad

Kale and Butter Bean Salad

Did you know kale is actually a leafy cabbage? Yes, it’s from a group of cabbage that is grown for its edible leaves. There are different, common types of kale: curley, baby, lacina (or black or Tuscan), purple, and ornamental.

Kale is so rich in nutrients – it is a superfood! The leaves’ dark green color holds antioxidants, fiber, and vitamins C and K, B, E, A. Kale also is a good source of iron and beta carotene and contains other beneficial minerals.  

Adding the butter beans to this salad adds potassium, magnesium, folate, iron, and zinc. These beans also have calcium and protein. Overall, this super salad is super good for the health of your body!

To Healthy Cooking and Eating!

Melissa 

P.S. Don’t forget to follow me in the Power of 5 Test Kitchen and join in the happenings!

I am very proud of my Published Power of 5 Test Kitchen Cookbook ~ Caregiver Edition!

“Full of recipes, helpful hints, and the tools you need to promote safe and meaningful engagement for those challenged with an illness, your kitchen can be a place where fun and health flourish, no matter the challenges you face.”

A second more comprehensive cookbook – Power of 5 Test Kitchen Cookbook ~ Your Guide to a Healthy Life,  will be coming out next with many more tested healthy Power of 5 recipes, even a section for healthy Power of 5 Dog Treats! Melissa’s BowWowof5 dog treats!

Stay tuned!

Kale and Butter Bean Salad

This is a super salad that is super good and has fantastic nutrients for your body.
Prep Time 15 mins
Total Time 15 mins
Course Appetizers/Starters, First Course to Meal, Salads
Cuisine All American
Servings 4 servings
Calories 214 kcal

Ingredients
  

  • 1 8oz Kale stemmed and massages the leaves with your hands
  • 2 15 oz can Butter Beans can also substitute Cannelloni, or Northern beans
  • 1 Red Pepper , diced small pieces
  • 8 Cherry tomatoes quartered
  • 1/2 Purple onion, diced small pieces
  • 2 stalks Celery finely diced

Dressing

  • 2 Tbsp Olive oil
  • 1 Tbsp Lemon juice
  • 1 tsp Salt and Pepper to taste
  • 1-2 Tbsp Spicy Brown Mustard milder or Dijon can be used

Instructions
 

  • Clean, stem and *massage the kale
  • Add to a large salad bowl
  • Chop all the vegetable into small pieces add to the kale, mix well
  • Add Butter bean into the salad
  • Mix dressing ingredients together with a whisk , pour over salad and toss gently.

Notes

Melissa’s Modifications: 
Buy Organic Kale if possible, or be sure to clean well with a citrus spray to remove any chemical residue. 
*Massage the Kale with your hands once you have washed and removed the stems as it helps to breakdown some of the tough fibrous leaves of the Kate making it easier to chew and digest. Additionally after a good massaging, the dressing of oil and lemon juice, salt and pepper are infused better with the kale. Massage again after its dressed and let sit for 5-8 min before serving.
Try other legumes and beans with the kale, or even Quinoa or Bulgur wheat,  they will be equally as delicious!
Enjoy!

Nutrition

Serving: 1Calories: 214kcalCarbohydrates: 24.4gProtein: 7.6gFat: 0.1gSaturated Fat: 0.8gSodium: 563.8mgFiber: 7.1gSugar: 6.1g
Tried this recipe?Let us know how it was!

Share This Post

More To Explore

National Caregivers Month - self-care for caregivers
Blog

National Caregivers Month

National Family Caregivers Month National Family Caregivers Month (NFCM), celebrated every November, is a time to recognize and honor family caregivers across the country. It