Thursday, July 25, 2024
HomeVitaminsMediterranean White Bean Salad with Persimmons

Mediterranean White Bean Salad with Persimmons

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 by means 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, comparable 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 an awesome addition to your vacation desk, events, or potlucks. In truth, I introduced this salad to my Thanksgiving potluck this 12 months and it was an enormous hit. You possibly can simply substitute a special bean for the white beans, comparable to chickpeas or black beans, and a special nut for walnuts, comparable to hazelnuts, pistachios, or almonds. Comply with together with my recipe video under to discover ways to make this straightforward, yummy salad in minutes, with solely 7 elements (not together with pantry staples).

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

Tips on how to Eat Persimmons

Persimmons—in season late summer season by means of early winter—supply such a novel taste, colour, and texture to chill climate recipes. That vivid pink-orange colour is a calling card for persimmons’ diet energy, compliments of phytochemicals. Right here’s a notice about persimmons—there are two predominant varieties 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 varieties of persimmons that work greatest in recipes like this. Hachiya persimmons have to be eaten gentle and ripe, so that they aren’t pretty much as good in contemporary salads. Be taught 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 very good 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 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!

Take a look at my video on how you can make this Mediterranean White Bean Salad at The Plant-Powered Dietitian.



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This wholesome Mediterranean White Bean Salad with Persimmons is full of seasonal produce, making it a famous person in diet and the right 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:

  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, entire grain mustard, and black pepper and sea salt (elective).
  3. Toss salad with French dressing. Chill till serving time.

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


  • Serving Dimension: 1 serving
  • Energy: 112
  • Sugar: 1 g
  • Sodium: 12 mg
  • Fats: 4 g
  • Carbohydrates: 16 g
  • Protein: 6 g

Key phrases: how you can eat persimmons, white bean salad, mediterranean salad dressing, vegan salad dressing

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 Pink Grapes and Mushroom-Pink Wine French dressing
Mandarin Quinoa and Kale Bowl

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