Breakfast salads may not be traditional in North America, but they’re enjoyed in many parts of the world. Inspired by Mediterranean flavours, this kale salad combines fresh herbs, crunchy vegetables, white kidney beans and tangy sumac for a satisfying meal that’s equally suited to breakfast, lunch or dinner.

With lemony sumac as the starring spice and white kidney beans for protein, you’ll find this simple but flavourful vegetarian dish will keep your hunger satiated. An added sustainable bonus: legumes, like the white kidney beans featured in this dish, are efficient to grow and can improve soil health, making them an easy, eco-friendly way to add protein to any variety of meals.

Kale base salad with crunchy delicious toppings, perfect for breakfast

Mediterranean Kale Salad

Tamara Green and Sarah Grossman

This Mediterranean kale salad combines parsley, mint, fennel and white kidney beans with lemon, olive oil and sumac for a fresh, protein-rich meal inspired by the flavours of tabbouleh.

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Ingredients

1 bunch parsley roughly chopped
1 cup stemmed and chopped kale
½ cup roughly chopped mint
1 mini cucumber halved lengthwise
and thinly sliced
½ fennel bulb core removed,
thinly sliced
1 celery stalk thinly sliced
1 green onion thinly sliced
1 can white kidney beans drained and rinsed
3 tbsp extra-virgin olive oil
1 lemon juiced
1½ tsp sumac
½ tsp sea salt
¼ tsp freshly ground black pepper approx
⅓ cup chopped roasted almonds
⅓ cup pomegranate seeds or dried cranberries

Instructions

In large bowl, combine parsley, kale, mint, cucumber, fennel, celery, green onion and kidney beans. Add oil, lemon juice, sumac, salt and pepper, tossing to coat. Top with almonds and pomegranate seeds.

Notes

Tips:
1. If you would like to reserve some salad for future breakfasts, lunches or dinners, dress only the portion you’re eating right away. The salad can be kept in the fridge, undressed, in an airtight container or bowl for up to 2 days.

2. Add eggs, tofu, shrimp, chicken or fish for a boost of protein.

Keyword breakfast salad, easy Mediterranean salad, healthy kale salad, high-protein salad, Kale Salad, kale salad with white beans, vegetarian

Everything You Need to Know For Making Mediterranean Kale Salad

What is sumac?: Sumac is a deep red spice made from dried and ground sumac berries, commonly used in Middle Eastern and Mediterranean cuisine. It has a tangy, citrus-like flavour that enhances everything from grilled meats to salads. A popular ingredient in za’atar spice blends, sumac is often sprinkled over hummus, roasted vegetables, and rice dishes for a bright, slightly tart finish.
Can you make it ahead?: Yes. The vegetables can be chopped and combined up to two days in advance. For the freshest texture, keep the dressing separate and toss the salad just before serving. Add the almonds and pomegranate seeds at the end so they stay crisp.
How to add more protein: This hearty salad works well on its own for lunch, but it also pairs beautifully with grilled chicken, salmon, shrimp or roasted vegetables. For breakfast, try topping it with a soft-boiled or poached egg.
Is this similar to tabbouleh?: Not quite. Traditional Lebanese tabbouleh is made with lots of parsley, mint, tomatoes and bulgur wheat, dressed simply with lemon juice and olive oil. This kale salad borrows those bright Mediterranean flavours but swaps the bulgur for white beans and adds kale, fennel and crunchy vegetables for a more substantial meal.
Can I substitute white kidney beans: Absolutely. Cannellini beans, butter beans or chickpeas all work well in this recipe. Each adds plant-based protein and a creamy texture that complements the crisp vegetables and bright dressing.
Why use kale instead of lettuce?: Unlike delicate salad greens, kale holds up well after it’s dressed, making this an excellent make-ahead salad for lunches, picnics and meal prep. Its slightly earthy flavour also pairs especially well with lemon, herbs and sumac.

Recipe excerpted from Good Food, Good Mood: 100 Nourishing Recipes to Support Mind & Body Wellness by Tamara Green and Sarah Grossman. Adapted for ELLE Gourmet. Copyright © 2024 Tamara Green and Sarah Grossman. Photographs by Daniel Alexander Skwarna. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the publisher. All rights reserved.