I like turning to seasonal produce in recipes like this scrumptious, colourful Mediterranean White Bean Salad with Persimmons, which is 100% plant-based (vegan) and gluten-free. The earthy flavors of white beans, kale, and walnuts with candy, crunchy persimmons shine via on this Mediterranean-inspired white bean salad. This simple kale salad bowl is hearty sufficient to be a meal paired with a flavorful soup, similar to my Vegetable Stone Soup. Plus, this salad is rugged sufficient for meal prep, making it good to pack away for on-the-go meals in the course of the week.
Paired with a easy Mediterranean salad dressing, this cool climate salad will cheer up your dreariest days! It’s additionally a terrific addition to your vacation desk, events, or potlucks. In actual fact, I introduced this salad to my Thanksgiving potluck this yr and it was an enormous hit. You may simply substitute a unique bean for the white beans, similar to chickpeas or black beans, and a unique nut for walnuts, similar to hazelnuts, pistachios, or almonds. Observe together with my recipe video under to learn to make this simple, yummy salad in minutes, with solely 7 substances (not together with pantry staples).
How you can Eat Persimmons
Persimmons—in season late summer time via early winter—supply such a singular taste, shade, and texture to chill climate recipes. That vibrant pink-orange shade is a calling card for persimmons’ diet energy, compliments of phytochemicals. Right here’s a be aware about persimmons—there are two fundamental kinds of persimmons—hachiya (pictured above on the farmers market) and fuyu (pictured with my salad). The fuyu, are squat and spherical, trying a bit like an orange tomato. These might be eaten crisp earlier than they’re totally gentle and mature. These are the kinds of persimmons that work finest in recipes like this. Hachiya persimmons have to be eaten gentle and ripe, in order that they aren’t nearly as good in contemporary salads. Be taught extra about utilizing persimmons within the kitchen right here.
Diet Notes
This salad is off the charts with diet for a modest quantity of energy! The persimmons supply a great course of nutritional vitamins A and C, lutein, and fiber. The beans supply a pleasant dose of B nutritional vitamins, protein, fiber, iron, copper, potassium, zinc, and magnesium. The kale is full of important vitamins like nutritional vitamins A, C and Ok, potassium, and calcium—plus phytochemicals. And the walnuts supply a punch of heart-healthy fat. What’s to not love about that diet mixture!
Try my video on the best way to make this Mediterranean White Bean Salad at The Plant-Powered Dietitian.
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Description
This wholesome Mediterranean White Bean Salad with Persimmons is full of seasonal produce, making it a celebrity in diet and the proper vegan gluten-free salad possibility within the fall and winter months.
Persimmon Salad:
- 1 (15-ounce) can white beans, (i.e., cannellini or navy beans) rinsed, drained
- 1 giant bunch kale, finely chopped (about 4 cups)
- 2 agency fuyu persimmons, peeled, thinly sliced
- 1/3 cup walnuts, coarsely chopped
Mediterranean Salad Dressing:
- To make salad: Toss collectively beans, kale, persimmons, and walnuts in a big mixing bowl.
- To make French dressing: Whisk collectively olive oil, lemon juice, balsamic vinegar or pomegranate molasses, garlic, entire grain mustard, and black pepper and sea salt (elective).
- Toss salad with French dressing. Chill till serving time.
- Prep Time: 10 minutes
- Class: Salad
- Delicacies: American, Mediterranean
Diet
- Serving Measurement: 1 serving
- Energy: 112
- Sugar: 1 g
- Sodium: 12 mg
- Fats: 4 g
- Carbohydrates: 16 g
- Protein: 6 g
For different satisfying fall and winter salads, strive the next:
Quinoa Apple Waldorf Salad
Butternut Squash Salad with Kale and Barley
Pomegranate Avocado Quinoa Salad
Jewel Winter Salad with Orange French dressing
Blood Orange Salad with Kale and Hazelnuts
Sonoma Kale Salad with Crimson Grapes and Mushroom-Crimson Wine French dressing
Mandarin Quinoa and Kale Bowl
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