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Fall harvest dense bean salad tossed in a large white bowl with serving tongs

Fall Harvest Dense Bean Salad

5 from 2 votes
All the things you love about a Fall Harvest Salad in dense bean salad form. Cannellini and butter beans, shredded lacinato kale, apple, pomegranate, and goat cheese in a maple dijon vinaigrette. Perfect for meal prep. 452 calories and 22 grams of protein.
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Prep Time 10 minutes
Total Time 10 minutes
Servings : 4 servings

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Ingredients

For the Salad
  • 1 can cannellini beans, drained, rinsed, and dried well
  • 1 can butter beans, drained, rinsed, and dried well
  • 1 large bunch lacinato kale, stems stripped, very finely shredded
  • 1 large apple, diced small
  • ½ cup pomegranate seeds
  • ⅓ cup roasted salted pumpkin seeds
  • 1 large shallot, sliced paper thin
  • 3 oz goat cheese, crumbled
  • salt, to taste
For the Maple Balsamic Vinaigrette
  • 3 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tbsp maple syrup
  • 1 tbsp dijon mustard
  • 1 small grated garlic clove
  • 1 tsp thyme, fresh or dried
  • salt, to taste
US Customary - Metric
Start Cooking

Instructions
 

  1. Put 1 large bunch lacinato kale, stems removed and leaves very finely shredded, in a wide serving bowl with a pinch of flaky salt and 1 teaspoon of the 2 tbsp extra virgin olive oil. Scrunch it with your hands for 30 seconds, until the leaves darken and soften.
    Finely shredded lacinato kale massaged with salt and olive oil in a white bowl
  2. Drain and rinse 1 can cannellini beans and 1 can butter beans, then roll them on a clean kitchen towel until they are properly dry.
    Rinsed cannellini and butter beans draining in a metal colander
  3. Dice 1 large apple, unpeeled, into small pieces and slice 1 large shallot paper-thin.
    Diced red-skinned apple in a metal bowl with sliced onion alongside
    4. Toss the apple with a bit of light colored vinegar or lemon juice to prevent it from browning.
  4. To a jar, add 3 tbsp apple cider vinegar, the remaining olive oil, 1 tbsp maple syrup, 1 tbsp dijon mustard, 1 small grated garlic clove, 1 tsp thyme, and salt, to taste. Shake it, taste, and adjust to preference.
    Fall salad dressing with fresh thyme whisked in a small glass jar
  5. Add the beans, diced apple, shallot, ½ cup pomegranate seeds, and ⅓ cup roasted salted pumpkin seeds to the kale, pour over the dressing and toss well, then taste and add more salt if needed.
    Fall dense bean salad ingredients arranged in sections in a white bowl before tossing
  6. Scatter over 3 oz goat cheese, crumbled, and enjoy!
    Fall dense bean salad with white beans, kale, apple, pomegranate seeds, goat cheese and pepitas

Nutrition

Calories: 452kcalCarbohydrates: 58gProtein: 22gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.01gCholesterol: 10mgSodium: 394mgPotassium: 811mgFiber: 16gSugar: 16gVitamin A: 1297IUVitamin C: 15mgCalcium: 165mgIron: 7mg

Notes

  • Make it a meal. Add shredded rotisserie chicken or hard-boiled eggs to add more protein.
  • Do not toss the goat cheese in. Keep the goat cheese crumbles separate until ready to enjoy.
  • Apple of choice. Honeycrisp or Pink Lady are my apples of choice for this salad.
  • Swaps. Chickpeas work in place of either can of beans. Shaved brussels sprouts work for the kale, and curly kale works too but needs shredding even finer. If you cannot get pomegranate, dried cranberries gives you the same sweet bite.
  • Meal prep. Keeps 4 days in the fridge. If you are portioning ahead, keep the pumpkin and goat cheese separate.