Energizing Kale and Mix Bean Salad

Kale and Mix Bean Salad

School’s back, so it’s back to my routine. At our house, it takes a good week to get back into the swing of things.  Which is why for me, it’s important to be prepared.  This includes making a lovely big, nourishing bowl of goodness that will last me several days in the fridge. Enter stage right – my Energizing Kale and Mix Bean Salad.

kale, tomato, and red onion

I used to work with a girl who would roll her eyes at me when I brought this salad in for lunch.  It became kind of a running joke for us.  And I get it.  I used to be cynical about kale too.  The whole super food/hipster vibe initially put me off.  But kale really is a pretty awesome food.

Kale salad dressing

Kale is full of vitamins, fiber, and antioxidants. It has a dense and meaty texture which makes it incredibly filling and satisfying. But one of my favorite things about kale is how robust it is.  Kale will last in the fridge for a good week without wilting pre-preped and actually improves in taste and texture if you refrigerate it marinated.

Four Bean Mix

My favorite way to eat kale is marinated, in a salad.  It’s pretty easy to prep too.  You just cut the leaves off the tough central stalk using a sharp knife or your hands.  Then you tear the leaves into bite size pieces.  Now thoroughly wash the leaves under a cold tap.  Leave them to drain in a colander for about 5 minutes or until you’re ready to use them.

The following Energizing Kale and Mix Bean Salad is a staple in my house.  I have it on rotation regularly because I know it will be nourishing and satisfying.   What’s more, it’s super simple and cheap to make.  It lasts really well in the fridge too.  In fact, I would say it actually improves in flavor after a couple of days.  Give it a go and let me know what you think.


Energizing Kale and Mix Bean Salad

Serves 4

150g kale (prepared as above)

400g Can 4 Bean Mix (drained and rinsed)

1 large tomato (de-seeded and diced)

1/4 small red onion (peeled and diced)


For the Dressing

1/4 cup olive oil

2-3 tbs red wine vinegar

2 tsp wholegrain mustard

salt and pepper to taste


  • Start by making your dressing. Put all the ingredients for the dressing into a clean glass jar.   Screw the lid of the jar on tight and give the mixture a really good shake.  Set aside.
  • Place the prepared ingredients for the salad into a large glass mixing bowl.  Give the jar of dressing one last shake then pour the contents over your salad.
  • Now using your hands, mix the dressing through the salad.  Take the time to massage the dressing into the kale leaves.  This will soften them and help to evenly disperse the lovely mustard flavour through the leaves.
  • Cover the salad bowl with some clingfilm and let it sit in the fridge for at least 1/2 hour before serving.

Kale and Mix Bean Salad



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