This Tuscan-style white bean and kale salad is the ultimate no-cook lunch or side dish. Ready in just 15 minutes, it combines tender cannellini beans, juicy heirloom tomatoes, and nutrient-dense kale in a simple vinaigrette that actually tastes better the longer it sits.
Packed with fiber and plant-based protein, this recipe is designed to support gut health and keep you feeling full for hours. Whether you need a diabetic-friendly meal prep option or a quick heart-healthy dinner side, this salad delivers fresh flavor with zero cooking required.
If you love this recipe, be sure to explore more of our hearty and nutritious salad recipes that make healthy eating easy. For more filling, plant-based meal ideas, check out our full collection of high protein bean salads.
This recipe pairs two nutritional powerhouses, kale and white beans, to create a meal that is rich in fiber and plant-based protein while remaining naturally low in saturated fat. The combination supports heart health by helping to manage cholesterol levels, while the fresh tomatoes add a boost of antioxidants without excess sodium.
Yes, white beans are rich in soluble fiber, which can help lower cholesterol levels, and they provide plant-based protein with very little saturated fat, making them an excellent choice for a heart-healthy diet.
For most people, eating kale daily is a healthy habit due to its high nutrient density. However, if you are on blood thinners, be mindful of the high Vitamin K content and consult your doctor for consistency.
The secret is to chop the leaves into very small, bite-sized pieces and remove all tough stems. Letting the salad sit with the dressing for 15–20 minutes before serving also helps soften the leaves naturally.
Yes, as written, this salad utilizes naturally gluten-free ingredients like beans, vegetables, and olive oil. Always double-check labels on canned goods and vinegar to be sure.
Looking for more light yet satisfying meals? These heart-healthy salads are packed with lean proteins and fresh produce to keep you energized throughout the day.
Complete your meal with these vibrant vegetable sides that are low in sodium and high in flavor. From roasted root vegetables to crispy air fryer favorites, these recipes make adding more nutrition to your plate delicious.
Kale is a sturdy green that holds up beautifully to dressing, making it superior to lettuce for meal prep. To avoid the common complaint of "tough" kale, be sure to remove the thick stems (ribs) before chopping. You can also "massage" the chopped leaves with a little olive oil or lemon juice for 1-2 minutes before assembling the salad; this breaks down the fibers and makes the texture much more tender and palatable.
Cannellini beans (also known as white kidney beans) are the preferred choice for this Tuscan-style salad because they have a creamy texture and nutty flavor but hold their shape well when tossed. While you can use Great Northern or Navy beans in a pinch, they are smaller and may break down more easily. Using low-sodium canned beans, and rinsing them thoroughly,is a quick hack to reduce sodium content while getting dinner on the table fast.
Recipe yields 4 servings
In a large bowl, add the tomatoes, beans, kale and onion and toss.
In a small bowl, whisk together the oil, lemon juice, red wine vinegar, salt and black pepper. Drizzle over the salad. Add the basil and toss until combined.
This salad is filling enough to stand on its own for a light lunch, but it also pairs perfectly with a variety of mains.
For Beans: If you don't have cannellini beans, chickpeas (garbanzo beans) are a sturdy, high-fiber alternative that works well with these flavors.
For Greens: Baby spinach or arugula can be swapped for kale if you prefer a softer texture, though they won't last as long in the fridge.
For Onion: Shallots or scallions offer a milder onion flavor if raw red onion is too sharp for your taste.
For Acid: Fresh lime juice or white balsamic vinegar can be used in place of lemon juice and red wine vinegar.