White Bean and Black Rice Kale Salad w/ Cilantro Pesto Vinaigrette

Here is another hearty kale salad that will leave you wanting more!  The white beans and black rice make this a very fulfilling dish!  The vinaigrette gives it so much flavor and the radishes add a nice touch of crunch!

White-Bean-Kale-Salad

This has been a great week to say the least!  Robby’s co-workers at EBay threw us a little party for our upcoming wedding.  There was a huge spread of food from around the world, literally!  There was Japanese, Indian, Middle Eastern, French etc..  They had a delicious cake topped with fresh fruit and a whipped cream frosting.  Oh and I can’t forget the Champagne!  The most surprising thing was the $400 Zappos gift certificate!  I was in shock and of course, as soon as we got home I ordered a pair of boots!  I can’t wait to get them    : )

White-Bean-Black-Rice-Kale-Salad

This salad goes great with a Albernino, Sauvignon Blanc, Pinot Gris, Tempernillo or a Pinot Noir.

White-Bean-Kale-Salad-with-Cilantro-Vinaigrette

Recipe: 4 – 6 servings

White Beans

  • 1 Cup White Beans
  • 6 Cups Filtered Water
Black Rice
  • 1/2 Cup Forbidden Black Rice
  •  3/4 Cups + 2 Tablespoons Filtered Water
  • 1 Garlic Clove
  • 1/4 Teaspoon Sea Salt

Cilantro Pesto Vinaigrette

  • 1 Cups Cilantro Leaves
  • 1/3 Cup Asiago Cheese
  • 1/3 Cup Raw Walnuts
  • 2 Cloves Garlic
  • 1/2 Cup Extra Virgin Olive Oil
  • 2 Tablespoons Champagne Vinegar
  • 1/4 Cup Lime Juice – fresh squeezed
  • 3/4 Teaspoon Sea Salt – or to taste

Salad

  • 1 Head Kale – thinly sliced (about 7 cups)
  • 1 Cup Radishes – thinly sliced  (I used French breakfast)
  • 1/2 Cup Asiago (optional)
  • Micro sprouts – to taste
     Instructions:
    White Beans

    Sort the beans to make sure there are no rocks, then rinse and drain.

    Add the beans and the water into a medium pot and bring to a boil, then reduce heat to medium-low and simmer for about 1 1/2 – 2 hours.  They can take longer.

    *You want to cook them slow and at a lower temperature than you would for a soup to ensure that the beans won’t crack as much.

    When done; rinse with cold water to cool down, drain completely and dump into the large bowl of kale.

    Black Rice
    While Beans are cooking, make the rice.

    Measure the rice and water and put them into a small sauce pan, preferably with a glass lid.

    Add the garlic and salt, then cover and bring to a boil on high heat.  Reduce to a simmer (in between medium-low and low) for 30 – 40 minute.  Check at 30 minutes, if you still see a bit of liquid, cook for 5 – 10 more minutes or until water is gone.  Set aside and let cool, then add to the kale and beans.

    While beans and rice are cooking, make the vinaigrette and set aside.

     Wash the kale and remove the main rib by holding the end of the steam and pull down with your other hand and discarding the main rib.  Chop kale into thin strips. Add them to a large bowl.

    Vinaigrette

     Finely shred cheese and pick leaves off the cilantro stems, measure and add to a food processor or blender along with walnuts, olive oil, garlic, lime juice, vinegar and salt.  Puree.

    White-Bean-Kale-Salad copy

    Health benefits:

    Kale is low in calories, high in fiber and it is a loaded with antioxidants which helps detox the liver. It is also an anti-inflammatory with omega-3 fatty acids, which is helpful for arthritis, joint pain and asthma. Kale has more Iron than beef and more calcium than milk which helps prevents osteoporosis, joint flexibility and helps maintain normal bone health. It is great for cardiovascular support that helps in lowering cholesterol. It is really high in vitamin A, C, and super high in the powerful antioxidant vitamin K (anyone taking anticoagulants should avoid kale because the high level of vitamin K that may interfere with the drugs.)

    White Beans are a super source of dietary fiber, which is good for the prevention of constipation, also helps digestive disorders like irritable bowel syndrome and diverticulosis. They are great for heart health because of their significant amounts of folate (support of red blood cell formation, one cup of the cooked beans provides 63.7% of the recommended daily intake for folate) and magnesium (lowers blood pressure). They are good for helping insulin resistance, hypoglycemia or diabetes, and help you balance blood sugar levels while providing steady energy.

    Black rice contains a high amount of anthocyanin like blood oranges.  The research has found that just a spoonful of black rice coating “bran” has more anthocyanin antioxidants than in a spoonful of blueberries, less sugar, more fiber and vitamin E antioxidants.  It is valuable for reducing inflammation and for its anti-aging properties. It is also for high blood pressure, heart disease, diabetes and cancer and helps protect the nervous system from degeneration.

    Cilantro is an extreme anti-oxidant immune-booster that helps detoxify the body by loosening them from the tissue, binding to and pulling out toxins and heavy metals.  It helps promote a healthy liver function and is an overall digestive aid.  It is a powerful anti-inflammatory that may help symptoms of arthritis and joint pain. Cilantro can lower bad cholesterol level and increase the good cholesterol level.  It also helps with insulin secretion and lowers blood sugar. It is rich in essential oils, vitamins and is one of the richest herbal sources for vitamin K and dietary fiber. It is also an excellent source of omega-3, omega-6 fatty acids and calcium.

Comments

  1. says

    Hey there, made this last night for a dinner party and it was delicious. I used wild rice, which was great with the cilantro dressing. Thanks for the great recipe!

    • wavatarSTEPH says

      Thank you so much! That is so awesome! I am so thrilled you liked it! Wild rice would be so great, I’ll have to try it! xO

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