Monday, March 5, 2012

Raw Kale Salad with Lemon & Cannellini Beans

There seems to be a trend going around the food world, juice cleanses.  No offense to all those who have done/are doing/will do a juice cleanse, but that is something I would NEVER do.  In case you aren’t aware of what a juice cleanse is, basically you drink only juice for X number of days, I’ve seen 3 days most often but up to 7 or 10.  You can either spend bunch of money buying a ton of juice, or you make your own juices each day with fresh ingredients (this I see as way more reasonable).  We’re not talking OJ & apple juice, but special juices made from kale, beets, ginger, lemon, etc, etc.  I’m not saying these juices are not delicious, and I’m not saying a juice cleanse isn’t good for your body.  I just think it would be just as healthy & WAAAY cheaper if you just bought a TON of fresh vegetables & fruit and filled up on them.

My suggestion for a super healthy meal to fill up on?  This raw kale salad.  You’ve got raw, healthy veggies with the kale, carrots, & tomato, protein from the beans, healthy fats from the olive oil, and a zing of healthy flavor from the lemon.  I could see these ingredients blended into a juice for those juice people, but I’d much prefer to eat it as a salad.  That way you get to experience the textures of the food you’re eating.  We’ve really been into greens the past couple years, but mostly in a cooked form.  Eating kale raw is a totally different experience than cooked kale, and the key here is to really work the olive oil into the kale by massaging it, as kooky as that may sound.


Raw Kale Salad with Lemon & Cannellini Beans


1 tsp Dijon mustard
1 1/2 tsp finely grated lemon zest
2 tbsp freshly squeezed lemon juice
Kosher salt
Freshly cracked black pepper
6 tbsp extra-virgin olive oil (use the highest quality stuff you can afford, you'll taste the difference)
1 bunch curly kale, washed, dried and thinly chopped
1 can cooked cannellini beans, drained & rinsed
1 medium carrot, thinly sliced
1 roma tomato, chopped


In a small bowl, whisk together the mustard, lemon zest, lemon juice, salt, pepper and olive oil until thick, about 45 seconds.

Drizzle most of the dressing over the kale. Gently massage the dressing into the kale for 1-2 minutes. Add carrots, beans, tomato, and remaining dressing, toss to coat. Serve and enjoy!

adapted from What's Gaby Cooking

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10 Responses to “Raw Kale Salad with Lemon & Cannellini Beans”

  1. 1
    itchbay — March 5, 2012 @ 9:12 pm

    Oh, this looks so good. I hope we start getting more kale from our CSA. Maybe it’s not too late to plant some in my garden for a late-spring harvest!

  2. 2
    Kira — March 7, 2012 @ 12:59 pm

    I have yet to try a raw kale salad even though I’ve bookmarked a few.
    I’m with you on the juice cleanses. Part of me is intrigued by it, especially after watching Fat, Sick, and Nearly Dead, but I really, really love EATING.

  3. 3
    Danguole — March 7, 2012 @ 3:13 pm

    I love using raw kale in salads! You seem to be too nice to say it, so I will–juice cleanses are kinda dumb.

  4. 4
    Lannae — March 7, 2012 @ 6:10 pm

    love the raw kale salad at City House and at the Be Hive. Both were lemony and walnuty. Love it.

  5. 5
    Lesley Eats — March 9, 2012 @ 1:06 pm

    You guys are killing me with yer kale sallets! They look so good but I know I will hate them. 🙂

  6. 6
    Chef's Market — March 9, 2012 @ 4:57 pm

    Hi Erin, We made this and liked it so much we are running it as a featured salad this week-end

  7. 7
    Jen @ — March 10, 2012 @ 12:40 pm

    I love kale salads!!

  8. 8
    Janice Coleman — March 11, 2012 @ 4:01 pm

    I just made this and it was great. This will now be a regular for me and it was so easy.

  9. 9
    Home with Mandy — March 12, 2012 @ 9:54 am

    A year ago, I would have absolutely thought you lost your marbles telling me to massage the dressing into the kale. Then…a friend of mind brought some to my house – already massaged. ha! And it was divine. You have a lovely crisp photo too! Great post.

  10. 10
    StyleBlueprint — March 12, 2012 @ 8:50 pm

    I am OBSESSED with raw kale salads. I also like it cooked, juiced… and now I need to try it massaged! I think I’ve started eating or drinking kale 2-3 times a week. I never thought I liked it until I realized I needed to cut it up very tiny.
    Thanks for the new recipe. I will try it tomorrow:-)!

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