Looking for a nourishing, flavorful, and easy-to-make salad that stays fresh all week? This copycat Erewhon kale and white bean salad combines nutrient-dense kale with creamy white beans, crunchy seeds, and crispy tofu—all topped with a tangy lemon dressing. It’s a perfect meal-prep option for those who crave both taste and nutrition!
You can also view my full collection of plant based meal prep recipes here.
Health Benefits of Kale and White Bean Salad
Kale and white beans are packed with essential vitamins, minerals, and protein, making this salad both filling and health-boosting. Kale is high in antioxidants and vitamin C, while white beans provide fiber and plant-based protein, supporting energy and digestion.
Why This Copycat Recipe is Perfect for Meal Prep
This salad is designed to taste better over time, as the flavors of the lemon vinaigrette and crispy elements intensify. It’s a low-maintenance, satisfying option for busy weeks.
Ingredients & Substitutions
Salad Ingredients
- Curly Kale: Use either green or purple curly kale for a sturdy base. Other leafy greens, such as spinach, can be substituted, though they may wilt faster.
- Avocado: Adds creaminess and healthy fats. If you prefer a bit more crunch, try cubed cucumber or shredded carrots.
- Hemp Hearts: Provide a nutty flavor and omega-3 fatty acids. Substitute with chia seeds or omit if desired.
Beans and Seeds
- White Beans: These bring protein and creaminess. Cannellini beans are ideal, but chickpeas work well if you need an alternative.
- Pumpkin Seeds & Sunflower Seeds: Add crunch and nutrients. You can substitute with slivered almonds or omit if preferred.
- Crispy Option (Optional): Adding oil, Italian seasoning, salt, and nutritional yeast to the beans and seeds, then crisping them, gives an extra flavor punch.
Lemon Dressing
- Olive Oil & Lemon Juice: The base of the dressing; fresh lemon juice adds brightness. Apple cider vinegar can replace lemon juice for a milder tang.
- Maple Syrup: Balances the acidity. Substitute with honey or agave if you prefer.
- Dijon Mustard: Adds depth. Yellow mustard can work in a pinch, but the flavor may differ.
- Nutritional Yeast (Optional): Adds a subtle “cheesy” flavor. You can leave this out if you don’t have it.
Crispy Tofu
- Extra Firm Tofu: Provides texture and protein. Tempeh or chickpeas can be used as an alternative.
- Seasonings: Italian seasoning, soy sauce, cornstarch, and nutritional yeast enhance the tofu’s flavor and make it crispy.
Helpful Tools
- Air Fryer: For crisping tofu, beans, and seeds.
- Large Salad Bowl: To combine all ingredients.
- Immersion Blender or Whisk: To make the lemon dressing smooth and well-mixed.
- Sharp Knife: For chopping kale and other vegetables.
- Meal Prep Containers: For storing portions throughout the week.
Step-by-Step Instructions To Make This Erewhon Kale And White Bean Salad Meal Prep
Preparing the Crispy Tofu
- Cut the Tofu: Slice tofu into bite-sized cubes.
- Air Fry Option: Toss tofu with Italian seasoning, soy sauce, cornstarch, and nutritional yeast. Air fry at 390°F for 8-9 minutes, flipping halfway.
- Pan-Fry Option: Alternatively, cook in a pan with oil over medium heat for 8-9 minutes until golden and crisp.
Making the Lemon Dressing
- Combine Ingredients: In a tall glass, add olive oil, lemon juice, maple syrup, salt, pepper, dijon, and nutritional yeast.
- Blend or Whisk: Use an immersion blender for a creamy texture, or whisk until well combined.
Preparing the Crispy Beans & Seeds
- Optional Step for Extra Crunch: If desired, toss beans with olive oil, Italian seasoning, salt, and nutritional yeast.
- Air Fry: Air fry at 350°F for 5-6 minutes, then add pumpkin and sunflower seeds, air frying another 3-5 minutes until crisp.
- Alternative Oven Method: Roast at 400°F, adding seeds halfway through.
Assembling the Salad
- Prep Kale: Remove kale leaves from stems, chop into bite-sized pieces, and massage with a drizzle of olive oil to soften.
- Combine Ingredients: In a large bowl, add kale, avocado, hemp hearts, beans, pumpkin seeds, and sunflower seeds.
- Dress and Toss: Pour the lemon dressing over the salad, toss gently, and divide into containers with tofu on top.
Tips & Tricks for the Best Salad
- Massage the Kale: Massaging kale with a little oil helps soften it and reduce bitterness.
- Crisp the Beans and Seeds: For added texture, air fry or roast them with seasonings.
- Store Dressing Separately (Optional): If you want a fresher taste, keep the dressing separate until serving.
How to Store and Meal Prep This Salad
Store in airtight meal prep containers in the fridge for up to 4 days. The salad actually tastes better over time as the flavors meld together.
How to Customize Your Kale and White Bean Salad
This salad is versatile; add roasted sweet potatoes, quinoa, or extra greens like arugula. For a hint of sweetness, sprinkle with pomegranate seeds or cranberries.
Serving Suggestions and Pairings
Pair this salad with a hearty soup or crusty bread for a satisfying meal. It’s also great with roasted vegetables on the side.
FAQs
Can I make this without an air fryer?
Yes, you can bake or pan-fry the tofu, beans, and seeds for similar results.
What can I substitute for tofu?
Tempeh or chickpeas can be used instead, providing a slightly different texture and flavor.
How long will this salad stay fresh?
It can stay fresh for up to 4 days in the fridge when stored in airtight containers.
Erewhon Kale White Bean Salad Meal Prep
Nutrient-packed Erewhon-inspired kale and white bean salad combines crispy tofu, lemony dressing, and crunchy seeds for a perfect meal-prep option that stays fresh all week.
Ingredients
Salad
- 1 large head curly kale purple or green
- 1 avocado, cut into cubes
- ¼ cup hemp hearts
Beans and Seeds
- 1 19oz can white beans, rinsed and drained
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
Optional: Make beans and seeds crispy. The original version doesn't add this step but it's extra delicious!
- 1 tbsp extra virgin olive oil
- 1 tbsp Italian seasoning
- salt to taste
- 1 tbsp nutritional yeast optional
Lemon Dressing
- ¼ cup extra virgin olive oil
- ¼ cup fresh lemon juice (juice of 1 large or 2 small lemons)
- 1-2 tbsp maple syrup
- 2 tsp dijon mustard
- salt & pepper to taste
- 1 tbsp nutritional yeast optional
Crispy Tofu
- 1 block extra firm tofu, drained and pressed
- 1 tbsp Italian seasoning
- 1 tbsp soy sauce tamari for GF
- 1 tbsp cornstarch
- 1 tbsp nutritional yeast
Instructions
Crispy Tofu
- Cut the tofu into bite-sized cubes and add into a bowl.
- Air fry at 390 degrees for 8-9 mins flipping halfway.
- Toss the tofu with Italian seasoning, soy sauce, cornstarch and nutritional yeast.
- OR you can fry the tofu in a pan with some oil for 8-9 mins on medium heat or until golden brown and crisp.
Lemon Dressing
- Into a tall measuring glass add olive oil, lemon juice, maple syrup, salt, pepper, dijon, and nutritional yeast.
- Blend the ingredients together using an immersion blender. (or whisk ingredients together)
Crispy Beans & Seeds
- If you have the time I highly recommend this step but if you don't, just skip it and add the white beans, pumpkin seeds, and sunflower seeds straight into the salad. See notes below for oven baked or pan fried options.
- Remove the wire rack from your air fryer and add in the white beans, olive oil, Italian seasoning, salt, nutritional yeast and give it a stir.
- Air fry at 350 for around 5-6 mins. Some of the white beans will split in half, this is normal!
- Next, add your pumpkin seeds and sunflower seeds into the air fryer with the white beans and give them a stir. Air fry for another 3-5 mins or until the beans are golden and crispy.
Salad
- Start by removing kale leaves from the stems, and chopping into bite-sized pieces.
- Massage the kale with a drizzle of olive oil for around 1 minute to soften it and reduce the bitterness.
- Add the kale to a large salad bowl and add the cubed avocado, hemp hearts, white beans, pumpkin and sunflower seeds.
- Top with the lemon vinaigrette, and toss gently to combine. Don't worry this doesn't get soggy since the kale is so sturdy. I acutally find it tastes better as the week goes on!
- Divide the salad into 4 separate meal prep containers, and top with the tofu. Enjoy!
Notes
Although the traditional Erewhon kale salad does not cook the beans, I find it just adds such an AMAZING texture and flavor to this salad!
Oven Bake Crispy White Beans:
- Toss the beans in olive oil, Italian seasoning, salt and nutritional yeast.
- Bake at 400 for 20 mins, then add in the seeds.
- Toss to combine and bake for another 5-10 mins or until golden brown and crispy.
- Toss the beans in olive oil, Italian seasoning, salt and nutritional yeast.
- Fry in a non-stick pan on medium heat for around 6-7 mins, then add in the seeds and cook for another 3-4 mins or until golden brown and crispy.
- Stir regularly to avoid sticking or burning.
Nutrition
Serving: 300g | Calories: 450kcal | Carbohydrates: 45g | Protein: 22g | Fat: 22.5g | Saturated Fat: 4g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 10g | Sodium: 400mg | Potassium: 600mg | Fiber: 10g | Sugar: 2g | Vitamin A: 150IU | Vitamin C: 75mg | Calcium: 30mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Conclusion: Erewhon Kale And White Bean Salad Meal Prep
This copycat Erewhon kale and white bean salad is a powerhouse of nutrients and flavor that will keep you fueled and satisfied. Perfect for meal prep, it only gets better as it sits in the fridge, making it a go-to option for a busy week.
Very delicious meal prep!! Was excited for my lunch all week!
yayyy I’m so happy! It’s so nice to look forward to your lunch!
Great copy cat recipe I added some extra veggies and spice. This was excellent keep these amazing meal prep recipes coming essy!! New fan and follower here from Germany 🇩🇪
Thank you so much Edith and that sounds amazing! Thank you so much for following all the way from Germany! Hello from Canada 🙂
Awesome loving these high protein lunches!! Another banger recipe 🔥
THANK YOU!! I’ll keep coming out with more 🙂