This protein-packed Kale Quinoa Salad with White Bean croutons is vegan, healthy, and easy to make. Served with a delicious creamy tahini dressing. Gluten-free.
This is an all-season kale salad. Serve it warm in the fall and winter, and chilled in the summer. Both taste amazing. You can make this high-protein Kale Quinoa Salad ahead of time and add the dressing for serving. The 3-ingredient creamy tahini dressing so addictive. You'll be adding it to everything!
This kale salad recipe was inspired by my Protein-Packed Quinoa & Kale Salad on this site, as well as this High-Protein Chickpea Quinoa Salad.
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👩🏼🌾 Ingredients
- Kale is a nutrition superstar, loaded with vitamins, minerals, and fiber. Plus, it holds up to creamy dressings much better than its leafy counterparts without becoming soggy.
- Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and cooks in just 15 minutes.
- Butter beans and lima beans are actually the same thing! Both terms refer to the same species, Phaseolus lunatus, though sometimes they’re sold at different stages of maturity. The younger green-hued beans are more tender than their larger counterparts. One half-cup serving of butter beans contains 77 calories per 100 grams. They are considered a low-energy-dense food, which means they have a low-calorie content compared to serving size. Including more low-energy-dense foods in your diet helps control hunger.
- Walnuts are arguably the healthiest nut! Loaded with heart healthy fats, they give this Kale Quinoa Salad with White Beans a delicious crunch.
See recipe card for quantities.
🥬 Substitutions
Butter beans - substitute with chickpeas, Great Northern, or cannellini beans
Kale - instead of kale, you can use arugula or baby spinach
Quinoa - use couscous, millet, barley, or farro instead
Walnuts - substitute with pecans, almonds, or pumpkin seeds, or omit for nut-free
Try my Vegan Roasted Veggie Orzo Salad for another delicious warm salad. Visit my Vegan Salad Recipes page for more easy high-protein lunch and dinner ideas.
📖 Instructions
Step 1. Cook the quinoa according to the packet directions. Fluff with a fork. Set aside to cool.
Step 2. Transfer the kale to a large bowl. Drizzle with olive oil, and season with salt. Massage the kale for 1 minute, or until tender. Set aside.
Step 3. Heat the olive oil in a large nonstick skillet over medium-high heat. Sauté the butter beans for 5 minutes, stirring occasionally. Add the shallot and cook for 5 minutes more, stirring frequently.
Step 4. Add the garlic and walnuts and cook for another minute. Mix in the red wine vinegar, and maple syrup and cook for 2 minutes more. Remove from the heat. Season with salt and pepper.
Step 5. Mix the tahini, lemon zest and juice, maple syrup, and hot water to thin in a small bowl. Transfer the bean mixture and quinoa to the bowl with the kale. Mix well. Add the dressing to the Kale Quinoa Salad for serving.
💡 Expert Tips
- Massaging the kale beforehand is key. It softens the kale so it can absorb more of the delicious creamy tahini dressing.
- For crispy beans: Use a large skillet. Alternate between mixing the butter beans and letting them sit in the hot skillet. This way they have a chance to brown.
- Storage: Refrigerate leftover Kale Quinoa Salad with White Beans in an airtight container for up to 4 days.
🙋🏽♀️ Recipe FAQs
To make this Kale Quinoa Salad with White Beans ahead of time, chop and massage the kale, and cook the quinoa. Refrigerate them in an airtight container. Chop the shallot and garlic and refrigerate. Make the dressing and refrigerate in an airtight container. For serving, cook the beans with the shallots and garlic. Combine the kale and quinoa, sautéed butter beans, and dressing in a large bowl.
Quinoa, beans, and walnuts are good sources of plant-based protein. They give this vegan kale salad a significant protein boost. You can also add hemp seeds for even more protein.
Other high-protein salad add-ons I typically use include edamame, baked tofu, nuts and seeds, and roasted lentils.
Make sure to dry your beans with paper towel or a clean dish towel before sautéing them. Spread them out in a large skillet in a single layer. Alternate between letting them sit in the hot pan and stirring so they can brown.
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📖 Recipe
Kale Quinoa Salad with White Beans
Ingredients
- ½ cup dry quinoa
- 1 bunch kale (lacinato or curly) thinly sliced
- 1 to 2 tablespoons olive oil plus more for drizzling
- Salt to taste
- 1 (15-ounce) can butter beans or chickpeas or white beans, drained, and rinsed
- 1 large shallot thinly sliced
- 3 cloves garlic coarsely chopped
- ⅔ cup walnuts or almonds, chopped (optional)
- 2 tablespoons red wine vinegar
- 2 teaspoons maple syrup
- Black pepper to taste
Creamy Tahini Dressing:
- ⅓ cup tahini
- 3 to 4 tablespoons lemon juice (one medium lemon)
- Zest of one-half lemon
- 1 tablespoon maple syrup or to taste
For serving:
- 1 medium apple thinly sliced (optional)
Instructions
- Cook the quinoa according to the packet directions. Fluff with a fork. Set aside to cool.
- Massage kale: Transfer the kale to a large bowl. Drizzle with olive oil. Season with salt. Massage the kale for 1 minute, or until tender. Set aside.
- Sauté beans: Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Sauté the butter beans for 5 minutes, stirring occasionally. Add the shallot and cook for 5 minutes more, stirring frequently. Add more oil as needed.
- Add the garlic and walnuts and cook for another minute.
- Season: Mix in the red wine vinegar, and maple syrup and cook for 2 minutes more. Remove from the heat. Season with salt and pepper.
- Make dressing: Mix the tahini, lemon zest and juice, maple syrup, and hot water as needed to thin in a small bowl. Add salt to taste.
- Combine: Transfer the bean mixture and quinoa to the bowl with the kale. Mix until fully incorporated. Season with salt and pepper.
- Add dressing for serving.
Notes
- Massaging the kale beforehand is key. It softens the kale so it can absorb more of the delicious creamy tahini dressing.
- For crispy beans: Use a large skillet. Alternate between mixing the butter beans and letting them sit in the hot oil. This way they have a chance to brown.
- Storage: Refrigerate leftover Kale Quinoa Salad with White Beans in an airtight container for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
B
Is there a store-bought dressing you'd recommend for this? It sounds amazing:)
Nisha Melvani
I would use either a creamy vegan Caesar-style dressing or a balsamic vinaigrette.
Anna
Just made this...WOW it's amazing! Thank you for sharing
Nisha Melvani
So glad you enjoyed it. Thank you for leaving a comment.
Neena Chandiramani
Kale with quinoa and beans, nice!
Nisha Melvani
Yes, a delicious combo. Thank you.