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Mediterranean Kale and Cannellini Bean Salad

July 1, 2020 by Karen Giebel Leave a Comment

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Once in a blue moon I come up with a recipe idea that is so yummy I amaze myself. When I find myself heading back to the refrigerator repeatedly for just one more spoonful, I know I done good. LOL! When my Sparky heads to the fridge for just one more bite, I know I have a winner. This one is it! I admit I came to the kale bandwagon rather late in the game, but now I am fully onboard. Kale is a nutrient dense super food and right now there are 12 heads of kale growing in our garden, so I figured I had better find ways of using this dark green, curly leafed vegetable and  is what I came up with yesterday. A very healthy salad, but more importantly, a simply scrumptious dish.  Filled with Cannellini bean protein and yummy crunchy vegetables. Dressed with a simple but delicious combination of Extra Virgin Olive Oil and lemon juice, it is ready in just the time it takes to chop the veggies and whisk the dressing. You can serve it as I did last night as a side salad with baked chicken and asparagus or as a main dish salad piled onto lettuce leaves with a nice slice of artisan bread on the side.

So let’s get busy and build a delicious Mediterranean Kale and Cannellini Bean Salad.

Mediterranean Kale and Cannelloni Bean Salad

Reminiscent of the flavors of the countries surrounding the Mediterranean Sea, this salad had Kalamata olives, artichokes, red onion, roasted red pepper and kale. Tossed with EVOO, lemon juice, garlic and oregano, I think it's a perfect summer salad that requires no cooking at all. Serve chilled or at room temperature. There is nothing in there that will spoil which makes it a great dish for a picnic.
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Prep Time 15 mins
Total Time 15 mins
Servings 6 servings

Ingredients
  

The Salad

  • 15 oz can Cannellini Beans rinsed and drained
  • 14 oz can baby artichoke hearts drained and chopped
  • 1 whole jarred Roasted Red Pepper chopped. Or roast your own
  • 1/4 cup diced Red Onion
  • 6 Kalamata Olives quartered
  • 2 large kale leaves stems removed

Lemon Vinaigrette

  • 6 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp lemon juice freshly squeezed is best
  • 1 clove garlic pressed or finely minced
  • 1/2 tsp salt
  • 1/4 tsp Pepper
  • 1/4 tsp dried Oregano

Instructions
 

  • Prepare the red pepper, onion, olives and artichoke hearts.
  • Rinse and drain the Cannellini Beans
  • Put it all in a medium size bowl and toss to combine.
  • Tear the kale into good size pieces then wad them up and rub vigorously between your palms. This brakes down the tough fibers making the kale softer and much nicer to bite into. Give the kale a rough chop with a good sharp knife.
  • Add the kale to the bowl and toss it all together.

Lemon Vinaigrette

  • In a small bowl, like a cereal bowl, whisk together the olive oil, lemon juice, pressed garlic, oregano, salt and pepper. Pour the dressing over the salad and give it a good toss. Cover and refrigerate until needed. This can also be served at room temperature.
  • Looking at these pictures makes me think I have to make yet another trip to the fridge for just another little bite!
  • Thanks for stopping by today friends! As we journey through these strange Covid times, we need to treat ourselves with food that is both tasty and good for us. Encourage those who live with you to help prepare a nice meal. Lots of wonderful conversations happen when cooking together. If you live alone, call a friend or a family member while preparing a meal and share with them what you are making to eat. Ask them to share with you their ideas for favorite meals. We all need to inspire and encourage each other. Remember too, that preparing a meal for family and friends is a way of saying "I love you."
  • Until next time, Journey On! Hugs and much love from me, Karen, TJG
  • Please visit my website at: www.thejourneygirl.com and my You Tube Channel: The Journey Girl Cooks.
Tried this recipe?Let us know how it was!

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Filed Under: Recipes, Salads, Side Dishes Tagged With: Bean Salad, Kale Salad, Mediterranean Kale and Cannelloni Bean Salad, White Bean and Kale Salad

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Nice to meet you

Karen Giebel, the Journey GirlHello and "WELCOME" to the Journey Girl! I'm Karen, a happy, optimistic retired RN living out my dreams with my husband Dan up here in the back of the beyond in Ferry County, Washington. High up in the mountains just 20 miles from the border with British Columbia, Canada. I enjoy writing and sharing with my friends all about our lives raising Alpacas, growing our gardens, all the gorgeous birds and wildlife that surround us. Sharing stories of our daily lives as we travel this journey through life. Cooking is my passion and I solve all the world's problem while standing at my stove and I love sharing my recipes with you. I am glad you are all here with me today and every day. Journey on!

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