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Kale and White Bean Salad

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Kale and White Bean Salad

NEWSFLASH! We got a new camera (!!!) – or at least it’s new to us, anyway. We traded our trusty old Fujifilm for a refurbished Canon. So far, I’ve just been getting the hang of this fancy contraption and learning what it’s capable of [which turns out to be a lot]. All of a sudden, I can take photos in low light. Detail shots look prettier. When we pull up the photos for review on the computer, I squeal over the quality and colors. No buyer’s remorse here.

The only problem? We had a few recipes that were shot with the old camera leftover to be posted. After seeing what the new camera can do, the old photos just don’t cut it anymore. I used to think our photos were pretty good, but then we got this new beast of a camera and I’m like, “Where have you been all my life?!?”

I actually contemplated tossing this recipe out, or at least waiting to post it until I could reshoot it with the new camera. But it’s a fantastic salad and I really wanted to share it with the world!

Whether the photos show it or not, let it be known: this salad is really, really delicious and really, really easy to prepare. And we all know, eating kale sounds like a great idea in theory, but it’s not always the most enjoyable way to get a serving of greens. Whenever we include it in a salad, we like to use a citrus-based dressing to tame kale’s hardiness.

Kale White Bean Salad Lemon Garlic

Kale and White Bean Salad

The combination of raw garlic, fresh lemon juice, and olive oil is not only delicious, but also extremely healthy. Garlic is a powerful antioxidant, antibacterial, and antiviral food – what better way to prep your immune system for the upcoming cold season? Lemon, another super-detoxifier, and olive oil for a dose of healthy fats, create a tasty balance of flavors in the light dressing.

I’m always looking for creative, easy ways to cram an extra serving greens into the day. A small serving would work as a side and a large bowl could easily count as dinner, depending on the night. Thanks to the protein from the buttery white beans, this salad keeps you full for longer than you might expect.

Kale and White Bean Salad Fork Lemon Garlic

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Kale and White Bean Salad

An easy, healthy recipe for kale salad with garlic and lemon dressing. White beans provide plenty of protein as a bonus!

  • Author: Thefitchen.com
  • Yield: 2 1x
Scale

Ingredients

  • 6 kale leaves [destemmed and chopped]
  • 1 can of white beans [drained]
  • 4 cloves of garlic [minced]
  • juice of 1 lemon [about 3 Tablespoons]
  • 12 Tbsp. cold pressed olive oil
  • 1/2 tsp. sea salt
  • 1/2 tsp. fresh black pepper

Instructions

  1. 1. Wash kale leaves thoroughly and remove the tough stem. Chop into bite-sized pieces.
  2. 2. In a large bowl, combine kale leaves, beans, garlic, lemon juice, sea salt, and pepper. Mix well to combine.
  3. 3. Serve and enjoy!

Notes

  • We used great northern beans, but cannellini, kidney, or garbanzo beans would work just fine.

Nutrition

  • Serving Size: 2
  • Calories: 103
  • Sugar: 1
  • Sodium: 591
  • Fat: 10
  • Saturated Fat: 1
  • Unsaturated Fat: 9
  • Trans Fat: 0
  • Carbohydrates: 4
  • Protein: 1
  • Cholesterol: 0

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