Are you tired of boring, bland salads that leave you hungry and unsatisfied? Get ready to revolutionize your lunch game with our mouthwatering Three Bean Kale Salad! This powerhouse dish combines the nutritional punch of three different beans with nutrient-rich kale, creating a vibrant, flavor-packed meal that will keep you energized and satisfied. Perfect for health-conscious foodies, meal preppers, and anyone looking to add a delicious twist to their daily nutrition.
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup cooked kidney beans
- 1 cup cooked chickpeas
- 1 cup cooked black beans
- 4 cups kale, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup feta cheese, crumbled
Instructions
- Thoroughly wash the kale leaves under cold running water, then pat dry completely with clean kitchen towels or paper towels.
- Remove the tough stem from each kale leaf and chop the leaves into bite-sized pieces, approximately 1-2 inches in width.
- In a large mixing bowl, place the chopped kale and drizzle with olive oil and lemon juice.
- Using clean hands, massage the kale for 2-3 minutes, gently working the oil and lemon juice into the leaves. This helps soften the kale and reduce its bitterness.
- Drain and rinse the cooked kidney beans, chickpeas, and black beans to remove any excess liquid or canning residue.
- Add the three types of beans to the massaged kale in the mixing bowl.
- Sprinkle salt and black pepper over the salad, then gently toss all ingredients to ensure even distribution.
- Crumble the feta cheese over the top of the salad just before serving.
- For best flavor, let the salad sit at room temperature for 10 minutes before serving to allow ingredients to marinate.
- Serve chilled or at room temperature as a nutritious and protein-rich side dish or light meal.
Tips
- Massaging the kale is crucial - it breaks down the tough fibers and makes the leaves more tender and palatable. Don't rush this step!
- Use room temperature beans for the best flavor absorption and texture integration.
- For extra flavor, consider toasting the feta cheese lightly before crumbling or adding some fresh herbs like parsley or oregano.
- If you prefer a warmer version, you can quickly sauté the beans before adding them to the salad.
- This salad keeps well in the refrigerator for 2-3 days, making it an excellent meal prep option.
- For added crunch, consider sprinkling some toasted pine nuts or pumpkin seeds on top before serving.
- If you're vegan, substitute the feta with nutritional yeast or vegan cheese alternatives.
Nutrition Facts
Calories: 420kcal
Carbohydrates: 54g
Protein: 22g
Fat: 18g
Saturated Fat: g
Cholesterol: 10mg
