Marinated Kale, White Bean, and Tomato Salad

$4.54 recipe / $0.76 serving

Tomatoes might be one of my favorite parts of summer. Even just the smell of a tomato stem sends me into a summertime euphoria. So, now that it’s all gorgeous and summery out, I needed to make a tomato salad, pronto.

I’ve been adding tomatoes to my Marinated White Bean Salad for quite some time, so I decided to make it more “salady” by switching out the parsley for kale. I gave the kale a quick sauté before adding it to the salad to soften it up and make it a little easier on my stomach. The result is an amazingly flavorful salad that can be paired with any summer meal, but is filling enough to stand alone as light supper (with a chunk of crusty bread to soak up all those delicious marinating juices, of course). If you love strong garlic and lemon flavors, like in most Greek food, you’ll LOVE this salad. Thinking about this salad paired with a crisp white wine just makes my mouth water!

Marinated Kale, White Bean, and Tomato Salad

Marinated Kale White Bean and Tomato Salad close

5.0 from 6 reviews
Marinated Kale, White Bean, and Tomato Salad
 
Prep time
Cook time
Total time
 
Total Cost: $4.54
Cost Per Serving: $0.76
Serves: 6 (about 1 cup each)
Ingredients
SALAD
  • ½ lb. pre-washed and chopped kale (or one large bunch) $1.50
  • 2 Tbsp olive oil $0.32
  • ¼ cup water $0.00
  • 1 lb. ripe tomatoes $0.99
  • 1 (15 oz.) can white beans (navy, cannellini, etc.) $1.19
LEMON GARLIC DRESSING
  • 1 Tbsp olive oil $0.16
  • 2 Tbsp lemon juice $0.09
  • 2 cloves garlic, minced $0.16
  • ½ tsp dried oregano $0.05
  • ½ tsp salt $0.03
  • Freshly cracked pepper $0.05
Instructions
  1. Heat 2 Tbsp of olive oil in a large pot over medium heat. Add the washed and chopped kale, along with ¼ cup of water to help it steam. Cook and stir the kale for 3-5 minutes, or just until it has wilted and is soft, but still vibrant green in color. Use tongs to transfer the kale to a bowl (leaving any remaining water behind). Let the kale cool in the refrigerator as you prepare the rest of the salad.
  2. Empty the can of beans into a colander and rinse well under cool running water. Allow the excess water to drain from the beans. Dice the tomatoes.
  3. To make the dressing, combine the remaining 1 Tbsp of olive oil, lemon juice, minced garlic, oregano, salt, and a healthy dose of freshly cracked pepper. Set the dressing aside.
  4. Once the kale has cooled slightly, add the rinsed and drained beans, diced tomatoes, and dressing. Toss the ingredients together until everything is evenly combined and coated in dressing. Serve immediately or refrigerate until ready to eat. Give the salad a good stir to redistribute the dressing before serving.

Marinated Kale White Bean and Tomato Salad plates

 

Step by Step Photos

Kale GreensToday I took the easy route and bought a big bag of pre-washed and chopped kale. Surprisingly, it’s less expensive than whole kale bunches. That’s a win in my book! This bag is one pound and I used half of it. Most kale bunches are about 1/2 pound each.

Sauté KaleHeat 2 Tbsp of olive oil in a large pot (the tall sides help contain the kale before it wilts). Add the kale and about 1/4 cup of water. The water will help the kale steam and wilt. Stir the kale constantly as it cooks. It should only take about 5 minutes for it to wilt down.

Cool KaleI just barely cooked the kale so that it is soft and easy to chew, but still has some volume and texture.  Also, I didn’t cook it past the point where it is still vibrant green in color. Transfer the cooked kale to a bowl with tongs so that any remaining water stays in the pot and not on the kale. Watery salad =/= good. Place the kale in the refrigerator to cool while you prepare the rest of the salad.

Kale StemsOh, also, one of the few draw backs to the pre-chopped kale is that sometimes the thicker bits of the stems are left on. I just pulled them out as I sautéed the kale. 

White BeansNext you’ll need a 15 oz. can of white beans. I used cannellini, but you could also use navy, or any other type of white bean.

Rinse and Drain BeansWhite beans tend to have a lot of “goop” in the can, so be sure to rinse them very well. Let them drain really well, too, because as mentioned before watery salad =/= good.

Chop TomatoesDice about one pound of tomatoes. Mine were on sale for $0.99/lb. Yay!

Lemon Garlic DressingNow make the insanely delicious lemon garlic dressing. In a small bowl combine 1 Tbsp olive oil, 2 Tbsp lemon juice, two cloves of garlic (minced), 1/2 tsp dried oregano, 1/2 tsp salt, and some freshly cracked pepper (15 cranks of a pepper mill, or so). Usually dressings have a 2:1 ratio of oil to acid (lemon juice), but since there was already a lot of oil on the kale, I reduced it some. 

Combine IngredientsOnce the kale has cooled a bit, add the beans and tomatoes to the bowl.

Add Dressing and StirPour the delicious dressing over top and stir to combine. You can eat it immediately (I did), or let it refrigerate so the flavors can mingle and blend. Always give it a good stir before serving, though, so the delicious dressing and juices redistribute and add a ton of flavor to each bite.

Marinated Kale White Bean and Tomato Salad bowlSo simple, so good.

Marinated Kale White Bean and Tomato Salad

 

 

23 Comments

  1. Rosa says:

    The dressing is so good! It brings all the flavors together. I halved cherry tomatoes for this salad.

  2. Kelli says:

    I made this the other night as a side dish to take to a kebab cookout. It was delicious! Our neighbor gifted us some dark kale he grew, and we used the tomatoes from our garden, with garlic from the farmers market. I had a can of navy beans, so that went in. It was very garlicky, but I did double the recipe, and the garlic cloves I used were very large. In any case I loved it and so did my husband and the other guests! This is a great, unusual way to eat kale, which we love and eat a lot of. Thanks for sharing!

  3. stephanie says:

    So I made this today, love it =) My 6 yr old daughter likes the cooked kale the best- so that makes me happy she likes another dark leafy green. I washed the pre-cut triple washed kale in a bag with veggie spray and water and it gave off such a smell…. I was a little worried. But after we cooked it, it lost the strong smell and tasted awesome just by itself. Maybe I won’t wash it next time lol. Thanks for sharing your awesome recipes.

  4. Robin says:

    This recipe looks so good. I can’t wait to try it. Do you happen to have the nutrition information? How many calories is this? How many servings, How big are the servings? Thanks!

    • No, I’m sorry, I do not have the nutrition info. The serving size is about 1 cup, 6 servings per recipe, but will depend on your kale.

  5. WarconqCook says:

    I know kale is a super food, so have been trying out different receipts. This is a winner! Dressing is delicious and blanching the kale makes it way more easier to eat. Only reason not 5 star is because it has kale. LOL

  6. Thanks for posting! I love kale. I shared this in my July meal plan article.

  7. Maria says:

    This was fabulous! I had to stop myself from eating the entire salad and save some for the next day. Just the right amount of carbs from the beans and the dressing was perfect. I substituted garbanzos and it was great. A perfect summer meal. Thanks!

  8. Kara says:

    This was so yummy and so easy to make. We will be having this again and again this summer! PS I also love the smell of fresh tomatoes on the vine. It reminds me of my Grandpa’s garden :)

  9. Lesley says:

    Oooo, love every ingredient in this salad. Will make it after I hit the farmer’s market this weekend. I need t

  10. Jenifer says:

    Mmmmm…mmmm…mmm. Enjoying this now as a large salad lunch portion. I was a little short on the kale, so I added diced cucumber to round it out. This dressing is simple and ever so tasty. Thank you!

  11. Judy H says:

    We had this tonight and enjoyed it! I served it with chicken breasts. I reduced the oil in the dressing just a bit and didn’t miss it.

    Our family of four ate a batch made with 2 1/2 bunches of kale, 2 cans of beans, and double the tomatoes and dressing.
    I’d say it was a success! :)
    Thank you!

  12. Tony says:

    Made this for dinner tonight along with some roasted eggplant. It was amazing. A definite addition to my recipe box. Thanks.

  13. Melissa says:

    If you drizzle the kale with the olive oil, then give it a good “massage” with your hands it breaks down quite nicely without having to saute it. (I learned that from Daphne Oz on The Chew)
    Also, for Diana, who has trouble with garlic, if you saute the garlic briefly in a little olive oil it is much easier on the stomach.

  14. Sarah says:

    Oh those tomatoes looks so delicious. It’s winter here and the tomatoes are not great at the moment. I’m gonna save this for summertime!

  15. Akie says:

    How long do you think this would keep on the fridge? I’m thinking about making it but maybe keeping the dressing separate. Also, tomatoes are way too acidic for me, so I was considering cucumbers instead. Too watery? Thanks in advance!

    • It lasts a few days in the refrigerator (the kale starts to get a little too limp after that). I don’t think you’ll have a problem swapping the cucumber for tomato because tomato is really watery, too. :) The dressing itself is quite acidic, though.

  16. Emma says:

    This looks so easy and delicious, and I love that lime green pot!

  17. Thanks so much for this recipe. I’m always looking for more ways to add beans to our diet, and I have a ton of kale growing in the garden. The dressing sounds delish. I’m pinning this one – thanks again!

  18. Diana says:

    Do you think this dressing would still be good without or with very minimal garlic?? Garlic calls war on my stomach these days :( and this salad looks to die for and super healthy!!

    • Yes, I do think it would still be good, although quite a bit more bland. Have you tried using garlic powder? I find that gives a lot of garlic flavor but doesn’t hurt my stomach nearly as much. I’d use 1/4 tsp in the dressing and see how that goes.

  19. Oooh this sounds amazing. I love tomatoes in the summer too. I’ve been eating loads of huge beef tomatoes!

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