Massaged Kale + White Bean Salad
4 People
306 Cals
Massaged Kale + White Bean Salad
4 People
306 Cals
About the recipe
This is a deeply nourishing, hormone-loving salad you’ll want on regular rotation. My massaged kale and white bean salad is light yet satisfying, packed with fibre, plant protein and healthy fats to support gut health, blood sugar balance and gentle detoxification. It keeps beautifully for days in the fridge, making it the ultimate make-ahead lunchbox hero.The magic lies in the massage. Finely shredded kale is gently worked with lemon juice and sea salt, which helps break down tough fibres, making the greens easier to digest and kinder on the gut. This simple step also improves mineral absorption—particularly important as our bodies change with age. Once tender, the kale becomes the perfect base for fresh mint and parsley, both known for supporting digestion and natural detox pathways in the liver.Cannellini beans add slow-release carbohydrates and plant protein to help stabilise blood sugar and keep you feeling fuller for longer, while avocado delivers anti-inflammatory fats and vitamin E to support skin, heart and hormone health. A scattering of pumpkin seeds and pine nuts adds zinc and magnesium—key nutrients for energy, mood and hormonal balance—while goji berries, cranberries or pomegranate if using - bring a touch of sweetness and a powerful antioxidant boost.Fresh, vibrant and incredibly satisfying, this is the kind of salad that supports your body through every season—calming the gut, nourishing your hormones and helping you feel energised, balanced and well from the inside out. 💚
Nutrition Per Serving
306
Calories
22g
Fat
3g
Saturates
6g
Sugars
234mg
Salt
10g
Protein
26g
Carbs
11g
Fibre
Ingredients
- 250 g kale 1 large bunch
- 1 generous pinch sea salt
- 1 lemon juiced
- 60 ml verjuice or a mild vinegar
- 2 tablespoons cold pressed olive oil or avocado oil
- 4 spring onions finely sliced
- 1 bunch mint and parsley chopped
- 2 tablespoons pumpkin seeds or hemp seeds
- 2 tablespoons pine nuts or toasted walnuts
- 2 tablespoons goji berries
- 2 tablespoons cranberries or pomegranate jewels
- 1 avocado chopped
- 250 g cooked white cannelini beans drained
Method
- REMOVE the tough stems from the kale leaves and wash well.
- SHRED finely and place into a large bowl.
- ADD salt and lemon juice.
- MASSAGE the salt and lemon into the kale for 3 minutes until the leaves start to soften and break down. The kale will become wonderfully tender.
- ADD the spring onion, parsley, mint, pumpkin seed, goji berry, cranberry, pine nuts, white beans and avocado.
- TOSS through gently and taste to adjust any flavours if necessary or add any other boosters you desire. Don't forget the verjuice for extra acidity and freshness.
- DIVIDE between serving bowls and enjoy.
- PUMP UP the protein and add extra beans, chicken, eggs, tofu, salmon, tuna
This salad actually improves with time—the flavours deepen as it sits, making it perfect for meal prep and busy weeks.
Boost the protein by adding your choice of salmon, chicken, boiled egg or extra tin of white beans. I also love adding feta over the top which takes this salad to the next level.
Massaging the kale not only softens the leaves but also makes the nutrients easier to absorb and gentler on digestion.
