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!