Kale and Bean lunch

Updated: Sep 29, 2020

This is a super easy, healthy and quick lunch you can prepare at home, and serve warm (perfect for the colder months), or make in the morning and take to work with you.

This lunch provides 2 of your daily servings of vegetables, as well as plant based protein, and healthy fats. It is balanced, nutritious and most importantly tasty!

You can easily change up the ingredients according to what you have in your kitchen. Swap the kale for spinach or spring greens, the cannellini beans for chickpeas, aduki beans or butter beans. Add olives instead of the sun dried tomatoes, and pecan or Brazil nuts for the walnuts. You get my drift!

Serves 1


2 large handfuls of kale, chopped

1 clove of garlic, minced

125g mushrooms, sliced

1/2 tin or pouch of cooked cannellini beans

4 to 5 sundried tomatoes, sliced

1 tbsp of sunflower seeds

1 tbsp of pumpkin seeds

2 tbsp of walnuts, chopped

1/2 avocado, sliced

Dressing of your choice (see below for the dressing I used)


Heat some oil (coconut or olive) in a frying pan. Lightly fry the garlic for a minute or so. Add the mushrooms and saute until just cooked. Add the kale and cooked until slightly wilted.

Then add the cooked beans, sundried tomatoes and warm through. Season with salt & pepper.

Serve into a bowl or plate, and top with the seeds, nuts and avocado.

I used a French-style dressing on this warm salad. This dressing serves two. You can store the other portion in the fridge:


2 to 3 tbsp of olive oil

Juice of half a lemon

1 tsp Dijon mustard

1 tbsp of apple cider vinegar

1 tsp of honey or maple syrup.


Combine all the ingredients in a small jug. Season with salt & pepper. Whisk and serve. You can add 1 crushed garlic glove to this dressing as well.

#healthyeating #superfood #alkalinediet #healeatmove #plantbasediet #plantbasedlunch #veganlunch #brightonnutritionist #beans #walnuts #healthyfood #eatwellfeelwell #eatgoodfeelgood #easytomake #antiinflammatorydiet #nutritionist #nutritionaltherapypractitioner #veganfood #veganfoodrecipes #quickhealthylunch #eatmorevegetables #eatmoreplants #eatmoreveg #onlinehealthcoach #westdene #prestonpark #brighton #patcham #kale #warmsalad

8 views0 comments