Massaged Kale and White Bean Salad

August 1, 2016


This past weekend was one that goes in the books as “I might remember this for a long time” because it was just good. You know what I’m talking about, don’t you? A lot of times weekends are used to catch up on things you weren’t able to get accomplished during the week but Wiley and I try our best to do the fun things: spend time with each other and people we love, go places that make us happy, and most importantly be outside. This past weekend included all of that AND we were able to check some necessities off the list.


As you know, my cookbook proposal has been the center of my life for a few months and now that it is finally almost finished, I’m excited to spend time working on other projects. This week is busy but it’s a good busy. Do you ever feel like you have those weeks where you have to write every single thing down in fear that you might miss something? Well that is this week, so thank goodness I had a refreshing weekend to get me geared up. All of that leads me to say, if you are busy, in a crunch, and feel like you don’t have 2 extra minutes to make dinner (or lunch) you should definitely make this salad. It takes less than 20 minutes to prepare and can be made in bulk so you have something waiting in the fridge for that moment when you literally have no extra time on your hands.



One of the best things about this salad is that the main ingredient is raw kale, and you know what that means, it’s filled with nutrients! It has protein, lots of fiber, and calcium. It’s pretty much the perfect, all-in-one, in-a-pinch meal and I think you’re really going to enjoy it.


There are few things to note with the kale in this salad. The first is that you must massage the kale for optimal flavor and nutrition. Massaging helps to break down the fibers so that your body is able to digest it better and it helps the flavor to be not as bitter. In order to massage the kale, you will literally massage the chopped pieces of greens with your hands in a bowl. Continue to do this for about 2-3 minutes until the kale is soft to the touch.Second, adding an acid (I use lemon juice) also helps break down the kale. You will find that the combination of massaging and adding an acid really makes the kale shine!


Kale and White Bean Salad

Serving Size: 2-4

Kale and White Bean Salad


  • 1 bunch tuscan kale (about 10-12 stalks), de-ribbed
  • ½ red onion, thinly sliced
  • 1 15 ounce can cannellini beans, strained and rinsed
  • ½ cup water
  • ½ cup chopped pecans
  • ½ tbsp sea salt
  • ½ tbsp black pepper
  • 1 tbsp olive oil + 2 tsp
  • 2 tbsp lemon juice (about half a lemon, juiced)


  1. 1. Pour 2 tsp olive oil, water, and cannellini beans into a small sauce pan. Cook over medium heat for about ten minutes.
  2. 2. Meanwhile, chop the kale. You will do this by stacking each de-ribbed piece of kale on top of one another with the inside up, only stacking about 4 pieces at a time. Then, roll it tightly until it is rolled into a tube. Slice thin ribbons all the way down the green. Repeat this until you have used all the kale. Place into a medium bowl.
  3. 3. Pour 1 tbsp olive oil, lemon juice, salt and pepper over the kale and begin to massage. Massage for about 3 minutes.
  4. 4. Remove the beans from the pan, making sure to strain all of the liquid. Pour them over the kale. Add the onions and pecans and toss. Serve warm, room temperature, or cold.

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  • Reply Laura August 1, 2016 at 8:39 PM

    Looks really fabulous, Melissa!

    • Reply melissahaithcock August 2, 2016 at 4:08 PM

      Thank you so much! I’d love for you to try it!

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