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Mediterranean White Bean Salad with Persimmons

A.B October 14, 2024 0


I really 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 by way of on this Mediterranean-inspired white bean salad. This straightforward kale salad bowl is hearty sufficient to be a meal paired with a flavorful soup, akin to my Vegetable Stone Soup. Plus, this salad is rugged sufficient for meal prep, making it excellent to pack away for on-the-go meals throughout 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 reality, I introduced this salad to my Thanksgiving potluck this 12 months and it was an enormous hit. You may simply substitute a distinct bean for the white beans, akin to chickpeas or black beans, and a distinct nut for walnuts, akin to hazelnuts, pistachios, or almonds. Comply with together with my recipe video beneath to learn to make this straightforward, yummy salad in minutes, with solely 7 substances (not together with pantry staples).

Mediterranean Persimmon White Bean Kale Salad
Hachiya persimmons on the farmers market.

Methods to Eat Persimmons

Persimmons—in season late summer season by way of 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 observe about persimmons—there are two major sorts of persimmons—hachiya (pictured above on the farmers market) and fuyu (pictured with my salad). The fuyu, are squat and spherical, wanting a bit like an orange tomato. These may be eaten crisp earlier than they’re absolutely mushy and mature. These are the sorts of persimmons that work finest in recipes like this. Hachiya persimmons have to be eaten mushy and ripe, in order that they aren’t pretty much as good in contemporary salads. Study extra about utilizing persimmons within the kitchen right here.

Vitamin Notes

This salad is off the charts with diet for a modest quantity of energy! The persimmons supply a superb 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 filled with important vitamins like nutritional vitamins A, C and Okay, 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 tips on how 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 filled with seasonal produce, making it a celebrity in diet and the proper vegan gluten-free salad choice within the fall and winter months.

Persimmon Salad:

  • 1 (15-ounce) can white beans, (i.e., cannellini or navy beans) rinsed, drained
  • 1 massive bunch kale, finely chopped (about 4 cups)
  • 2 agency fuyu persimmons, peeled, thinly sliced
  • 1/3 cup walnuts, coarsely chopped

Mediterranean Salad Dressing:

  1. To make salad: Toss collectively beans, kale, persimmons, and walnuts in a big mixing bowl.
  2. To make French dressing: Whisk collectively olive oil, lemon juice, balsamic vinegar or pomegranate molasses, garlic, complete grain mustard, and black pepper and sea salt (non-compulsory).
  3. Toss salad with French dressing. Chill till serving time.

  • Prep Time: 10 minutes
  • Class: Salad
  • Delicacies: American, Mediterranean

Vitamin

  • Serving Dimension: 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 Purple Grapes and Mushroom-Purple Wine French dressing
Mandarin Quinoa and Kale Bowl

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