Today I was in the mood to prepare a tangy, creamy, and wholesome vegan salad! This dish is nutritious thanks to the beans, and creamy and zesty thanks to the pesto. Kale Cannellini Salad with Arugula Mint pesto is a modern and vegan take on one of the most traditional Italian salads.
In Italy, this salad is typically served simply with cannellini, red onions and some dried herbs, and usually as a side dish. I like to eat beans as a meal, preparing hearty bowls with different veggies depending on the season and the availability. If you like Pesto as a salad dressing, you might want to try my Pesto Salad with Shrimp and Mixed Grains.
Kale Cannellini Salad with Arugula Mint Pesto recipe ingredients
Cannellini:
Cannellini are white beans with a creamy and nutty flavor, rich in vitamins and protein. They are the main ingredients of some great Italian recipes, In Tuscany, we have Fagioli all’Uccelletto, a warm side dish, cooked with tomatoes and herbs. In Veneto, we have Pasta & Fagioli, and all over the country there is a salad with onions and tuna.
Kale:
Kale is part of the cabbage family, along with broccoli, cabbage, and cauliflower. It is a very nutrient-dense food, rich in vitamins and minerals, and very low in calories. If you do not like kale, substitute it with baby spinach or mache salad.
Tomatoes:
Well, tomatoes are my favorite veggies, and they are a great pairing with beans and kale. They are rich in potassium, Vitamin C and Vitamin K.
Onions:
Red onions are a traditional Italian pairing with cannellini beans. If their taste is too strong, substitute them with shallots or green onions.
Arugula Mint Pesto:
Arugula Mint Pesto is a vegan version of the classic pesto. I use arugula and mint in this recipe as I like the contrast between the pungent and spicy arugula and the freshness of the mint.
As in all pestos, you need to add a nut as a core ingredient, and in this case, I like to use almonds and cashew nuts. The delicate taste of almonds goes well with the peppery notes of the arugula, and the cashews give a touch of creaminess.
Of course, as an Italian recipe, garlic cannot be left out! Then we need to spice it up with a pinch of cumin and sage, which accentuate the taste of the cannellini.
How to make the Kale Cannellini Salad with Arugula Mint Pesto
This salad does not require any cooking, which is a bonus in warmer seasons, and you can whip it up in 30 minutes!
Start by blending the ingredients for the arugula mint pesto altogether and then set it aside.
Then proceed to clean your veggies. Remove the stalks from the kale, shred it, and massage it to make it softer to the bite. Add the tomatoes, sliced onions and cannellini. Drizzle with pesto, toss and serve in individual bowls.
Kale Cannellini Salad with Arugula Mint Pesto variations and substitutions
This salad is ideal for vegan, vegetarian and gluten-free diets.
If you want to add more protein, a traditional pairing would be with canned tuna.
If you would like a different seafood combination, I suggest shrimp as they pair well when combined with cannellini.
You can swap cannellini with any of your favorite beans: chickpeas, adzuki or black beans.
How to store Kale Cannellini Salad with Arugula Mint Pesto
The Arugula mint pesto can last up to 10 days in a jar in the refrigerator. You can store the salad for 2 days in the refrigerator in a airtight container.
Equipment
- Blender
Ingredients
- 1 cup arugula salad
- ½ cup mint
- ¼ cup almond slivered, unsalted
- ¼ cup cashew unsalted
- ⅓ cup olive oil extra virgin
- 1 clove garlic
- 2 tbsp water
- ⅛ tsp cumin
- ⅛ tsp black pepper crushed
- ¼ tsp salt
- ⅛ tsp sage dried
Instructions
- Add all the ingredients, except the olive oil, in a bowl. Slowly add the oilve oil and with an immersion blender, blend until creamy (see notes).
- Transfer the sauce in a glass jar, keep it refrigerated and use it within 10 days. (see notes).
Notes
- it is very important to add the extra virgin olive oil very slowly, in order to make the sauce creamy.
- If you will use a food processor, follow the same procedure and add the olive oil very slowly.
- The pesto will last 10 days in the refrigerator. If you jar it, it will last between 6-8 months.
Nutrition
Ingredients
- 2 cups kale
- 1/2 cup red onion sliced thinly
- 1 cup tomatoes cherry, halved
- 1½ cup cannellini beans canned
- 2 serving arugula mint pesto
Instructions
- Start by removing the hard stalk from the kale, cut it in small pieces and add it to a bowl. Proceed by massaging it until it gets softer.
- Add the cannellini.
- Add the onion.
- Add the tomatoes.
- Drizzle with the rocket mint pesto. Toss and serve it.
Nutrition
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