Lately we’ve been focusing on recipes that support gut health, and this salad checks all the boxes - fiber-rich greens, plant-based protein, healthy fats, and a variety of seeds that add both flavor and nutrients.

We also LOVE  Erewhon Market. This natural foods grocery and gourmet eatery in Los Angeles has developed a bit of a cult following and is known for attracting a celebrity crowd. If you don’t live in LA (like us!), you may not have had the chance to experience it in person.

One of the dishes they’re famous for is their Kale + White Bean Salad - a simple but incredibly satisfying combination that’s full of antioxidants, vitamins, and minerals. It’s also packed with plant-based protein and fiber, making it a great option for anyone looking to add more nourishing foods to their routine.

This recipe is our attempt to bring a healthy taste of Erewhon to your kitchen, no matter where you live. And trust us....it’s truly delicious.

The dressing is a classic vinaigrette, lightly sweetened with maple syrup, which perfectly complements the dark leafy kale, creamy white beans, and avocado. A generous sprinkle of toasted seeds adds a crunchy, nutty finish that makes the salad both flavorful and satisfying.

It’s quickly become one of those recipes we keep coming back to and it’s definitely earned a spot in our regular rotation.

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Tuesday Foods Pro Tip

Massage the kale!

Kale is naturally tough and fibrous, which can make it harder to chew compared to greens like lettuce or spinach. But with a simple trick, you can transform it into a tender, delicious base for salads.

Massage the chopped kale for about 2 minutes with a little olive oil, lemon juice, and a pinch of salt. This helps break down the fibers, softening the leaves and making them easier to chew and digest, while also bringing out the flavor of the greens.

Trust us, this small step makes a big difference.

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Why This Salad Is Great for Gut Health

Supporting gut health doesn’t have to be complicated. One of the best ways to nourish your microbiome is simply by eating a variety of fiber-rich plant foods. Fiber acts as fuel for beneficial gut bacteria, helping support digestion, metabolism, and overall wellness.

This Erewhon-inspired Kale + White Bean Salad includes several ingredients known to support gut health:

• Leafy greens like kale provide important prebiotic fiber

• Beans are one of the best sources of gut-friendly soluble fiber

• Seeds and healthy fats help support nutrient absorption and satiety

• Plant diversity helps encourage a more balanced microbiome

Meals like this are a simple way to incorporate more whole, plant-forward ingredients into your routine while still enjoying something fresh and delicious.

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Ingredient Benefits

This salad is full of nutrient-dense ingredients that support overall wellness.

Kale
Kale is a powerhouse leafy green packed with vitamins A, C, and K. It also provides fiber and antioxidants that help support digestion and reduce inflammation.

White Beans
White beans are rich in plant-based protein and soluble fiber, which helps support gut bacteria and keeps you feeling full longer.

Avocado
Avocados provide healthy monounsaturated fats along with fiber and potassium. They also help the body absorb fat-soluble nutrients from other vegetables in the salad.

Pumpkin Seeds & Sunflower Seeds
These seeds add crunch along with minerals like magnesium and zinc. They also contribute healthy fats and additional fiber.

Hemp Hearts
Hemp seeds are rich in omega fatty acids and plant protein, making them a great nutrient boost for salads and bowls.

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Erewhon Kale + White Bean Salad

Recipe Intro

This Erewhon-inspired Kale + White Bean Salad is packed with fiber, healthy fats, and plant-based protein to support gut health. Made with massaged kale, creamy avocado, white beans, and crunchy seeds, it’s tossed in a bright maple Dijon dressing for a nourishing salad that’s perfect for lunch or meal prep.

Ingredients

• 6 cups curly kale, washed, de-stemmed and chopped small

• 1 can white beans, drained and rinsed

• 1 ripe avocado, diced

• 1/3 cup pumpkin seeds, unsalted and toasted

• 1/3 cup sunflower seeds, unsalted and toasted

• 1/4 cup hemp hearts

• 1 tsp sea salt

Maple Dijon Dressing

• 1/3 cup olive oil

• 1/4 cup lemon juice (this is the juice of about 1-2 lemons)

• 1-2 Tablespoons maple syrup

• 2 Teaspoons dijon mustard

• 2 cloves garlic, mashed

• sea salt & black pepper to taste

Instructions

1. Massage The Kale while you are washing it. We like to wash ours under warm water - surprisingly, this makes it come alive! Drain and place kale into a mixing bowl with a tiny bit of olive oil, lemon and a sprinkle of salt. Set aside while you make the dressing.
2. In a large serving bowl, whisk together the dressing ingredients until emulsified.
3. Add the kale, white beans, and avocado. Toss in the dressing.
4. Top with the toasted seeds and hemp hearts and serve.