Kale and Butter Bean Salad
This is a super salad that is super good and has fantastic nutrients for your body.
Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Appetizers/Starters, First Course to Meal, Salads
Cuisine All American
Servings 4 servings
Calories 214 kcal
- 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
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.
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!
Serving: 1Calories: 214kcalCarbohydrates: 24.4gProtein: 7.6gFat: 0.1gSaturated Fat: 0.8gSodium: 563.8mgFiber: 7.1gSugar: 6.1g