Mediterranean Kale Salad with White Beans
BySarah Axtell, ND •May 9, 2022
Inspired by the Blue Zone regions of Sardinia, Ikaria, and Loma Linda
Beans are a dietary staple of every Blue Zone. Blue Zones are regions around the world where people live the longest and are the healthiest. This recipe includes white beans, or cannellini beans, which are frequently eaten in Sardinia and Ikaria. Feel free to swap them out for other beans, such as chickpeas or lentils, if preferred.
The dressing in this recipe is creamy thanks to tahini (sesame seed paste). Tahini is a great source of calcium (yes, despite what the USDA would like you to believe, you can get calcium from other sources besides cow milk). It is also rich in magnesium and vitamin E and a good source of protein.
The dressing also contains miso, which is a fermented soy paste available at most health food stores in the refrigerated section. It adds big flavor and supports the immune system as it contains gut-healthy probiotics and immune-strengthening zinc.
- 4 cups thinly sliced Tuscan Kale (de-stemmed)
- ½ 8-oz jar sun dried tomatoes packed in olive oil
- ½ English cucumber, diced
- 2-3 cups romaine, chopped
- ½ cup fresh parsley, chopped
- 1 can white beans (cannellini), drained and rinsed well
- 1/3 cup walnuts, chopped
- 1/3 cup shaved Pecorino Romano cheese (sheep cheese)
- 2 TBSP tahini
- 3 TBSP olive oil
- ¼ cup water
- Juice from 1 lemon
- 1-2 cloves garlic
- 1 tsp honey
- 2 tsps miso
- 1 tsp dijon mustard
- Salt and pepper to taste
- In a large salad bowl, massage the kale for 2-3 minutes between your fingers using 1 TBSP of the oil from the jarred sun-dried tomatoes. (Massaging the kale is a necessary step to break down the kale so it is not as tough and bitter). Add the chopped romaine, drained sun-dried tomatoes, parsley, and white beans.
- Make dressing: Combine dressing ingredients in a food processor or blender and blend until smooth.
- Drizzle the dressing generously over the salad and toss. If you have leftover dressing, it stores well in a glass jar in the fridge.
- Top salad with walnuts and Pecorino.
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.