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    Home » Salads » Lupini Beans and Baby Kale Salad

    Lupini Beans and Baby Kale Salad

    June 15, 2018 , Updated April 29, 2020 Maria 16 Comments

    Jump to Recipe
    An overhead shot of a small portion and a big bowl of lupini beans salad with kale .

    A fresh and healthy salad that combines lupini beans, baby kale, cherry tomatoes & toasted walnuts with a zesty vinaigrette. A must try lupini beans recipe perfect for your next BBQ!

    An overhead shot of a lupini beans salad in a white bowl.
    Lupini Beans and Baby Kale Salad

    Do you think that certain foods should be reserved for certain times of the year?

    I’ve often wondered about this. If you have visited this site, you know that I am a first generation Canadian with a strong Italian upbringing. Family and food were the most important aspect of my childhood. We ate fish once a week, usually on Fridays, and we had pasta on Tuesdays, Thursdays and Sundays (at lunch). The cantina (or cold room) had shelves lined with homemade tomato sauce, jars and jars of Giardiniera, roasted red peppers and, depending on what time of the year it was, homemade sausages or prosciutto in the process of being cured.

    You would be surprised to see that there was no bread in the breadbox, but pizzelle instead. And you can bet that there was always something – biscotti, taralli, or some other baked goodie- coming out of the oven, freshly baked, every single day that coincided with our return back home from school. Not to mention that the freezer was always stocked with Italian lemon cookies, ready to be glazed at a moment’s notice. All of this just in case someone would drop by unannounced.

    One could argue that there was a sort of rigidity to this way of doing things and the order in which the kitchen was run. But the funny thing is that it provided stability. You knew that if it was Sunday, the kitchen would be full of cousins, aunts and uncles. It was going to be loud, it was going to be busy and it was going to be fun. There was a routine in the unpredictability, and order in the chaos, kept by a well-run and well-stocked kitchen.

    I once asked my mom about making her special mostaccioli cookies in the middle of the summer. She told me that there was a time for everything and for those mostaccioli cookies, it was Christmas. She told me that if she made them every day then they wouldn’t be so special anymore. Recently, I came across a picture of lupini and I thought to myself, why do I only make these during the holiday season? And I remembered my mom’s words.

    I wonder if there is really a perfect time to have certain foods. We certainly followed a schedule in my childhood, and that schedule did certainly give me some of my fondest memories. Maybe mostaccioli wouldn’t have tasted quite as sweet if I could have them year-round. Maybe lupini beans weren’t meant for the summer months.

    A close up of de-shelled lupini beans in a bowl.

    But then I thought, for me right now, the strongest association to lupini beans that I have is not the holiday season – but the memory of my mother at the holiday season. Somehow, I felt that that memory would keep lupini beans from ever losing their “bite”. They’re not a holiday food… they’re a mom food.

    Lupini and kale being tossed together in a large salad bowl.

    I was inspired by a lupini salad picture and made this salad while thinking about my mother. I chose to make it with local summer produce, and the result is as fresh, delicious, and nutty as I could have hoped for. Not to mention a very healthy salad.

    I’ve already sung the praises of the lupini and I’ve demonstrated that they are easy to make. Rinsing the lupini beans a few times a day can get tedious, but then just remember what nutritional powerhouses they are and you’ll feel motivated again.  Be sure to visit my detailed post on how to make lupini beans lupini beans to see how easily you can make them at home.

    I have combined my love of lupini with baby kale. Truth be known, I am not a great fan of kale. But have you ever had baby kale?! It is delicate and so much more subtle in flavor than its full-grown counterpart.

    For those of you that do not like kale, don’t let that stop you from enjoying this wonderful salad. Kale can easily be replaced with:

    • arugula
    • spinach
    • chicory or
    • dandelion

    As you can well imagine, this is a super easy recipe to make…

    Instructions

    The first thing we need to do is to remove the outer shell of the lupini beans. Please note that this outer shell (or husk) of the lupini bean is in fact totally edible. Depending on personnel preferences, you can decide to remove it or include it.

    Lupini beans in the process of being de-shelled.

    Once you have de-shelled your lupini beans, set them aside for a minute while we make the vinaigrette.

    Lupini beans and a zesty vinaigrette in a salad bowl.

    The vinaigrette is simply made by whisking together balsamic vinegar, olive oil and lemon juice. Once whisked, I add the chives and roasted garlic. Whisk it a little more and then add the lupini beans. Allow to sit together while we prepare the rest of the ingredients.

    The combination of cherry tomatoes and baby kale in a salad bowl.

    In another bowl, combine the baby kale and the quartered cherry tomatoes. Please note that any tomatoes can be used for this recipe. Once again, based on personnel preference, I find the cherry tomatoes to be a little sweeter so that is what I like to use in this recipe.

    The final step involves adding the lupini beans (and the vinaigrette) and gently mixing to combine.

    That’s it!

    If you love legume salads, be sure to make this Summer Chickpea Salad, it’s a real crowd-pleaser!

    A small white salad bowl with lupini beans, baby kale and cherry tomatoes.

    Recipe origins

    The original inspiration came from a pin I found on Pinterest.

    Yes, I did it again… I fell down the Pinterest rabbit hole!!!  Nevertheless, I am extremely happy because it got me thinking about incorporating lupini beans, one of my favorite foods, as an ingredient in a salad.

    My upbringing dictated that lupini beans were to be eaten only during a certain time of the year. But they are so easy to prepare, they really should be enjoyed throughout the year.

    Originally, I had wanted to make this salad with the arugula I planted in my backyard. Unfortunately, it wasn’t ready,  but my husband did find some wonderful baby kale at the local market.  It was a great substitution.

    I especially enjoy it when topped with my homegrown sprouts.

    By sharing this lupini salad recipe with all of you, I am hoping to inspire you to make your own salad with lupini beans.  For example, summer is a great time to take advantage of seasonal and local produce like cherry tomatoes and kale and incorporating these wonderful foods with lupini beans in salads.

    I would love to hear about any ideas you might have on how to enjoy lupini beans no matter the season.

    In the meantime, I am working on a few recipes to highlight summer produce… stay tuned!

    THANKS SO MUCH for following and being part of the She Loves Biscotti community where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.

    Ciao for now,

    Maria

    ★★★★★ If you have made this Lupini Beans recipe, I would love to hear about it in the comments below and be sure to rate the recipe!

    Scattered walnuts and kale leaves around a bowl of lupini salad.

    A small white salad bowl with lupini beans, baby kale and cherry tomatoes.

    Lupini Beans with Baby Kale Salad

    A healthy & fresh salad that combines lupini beans, baby kale, cherry tomatoes & toasted walnuts with a zesty vinaigrette. A must try lupini beans recipe!
    5 from 1 vote
    Print Save RecipeSaved! Pin Rate
    Course: Salad/Side
    Cuisine: Italian
    Prep Time: 20 minutes
    Total Time: 20 minutes
    Servings: 4 servings
    Calories: 340kcal
    Author: Maria Vannelli RD
    Prevent your screen from going dark

    Ingredients

    • 4 tablespoons balsamic vinegar
    • 4 tablespoons olive oil extra virgin
    • 3-4 tablespoons lemon juice fresh
    • pinch red pepper flakes optional
    • 4 tablespoons chives fresh, minced
    • 2 cloves garlic roasted, chopped
    • 2 cups lupini beans outer skin removed
    • 4 cups baby kale fresh, rinsed and spun dry
    • 1 cup cherry tomatoes quartered
    • 1/3 cup walnuts toasted and chopped
    • sea salt and pepper to taste

    Instructions

    • In a medium bowl, whisk together the balsamic vinegar, olive oil, lemon juice and pepper flakes (if using).
    • Whisk in the minced chives and the roasted garlic. 
    • Add the de-shelled lupini beans and mix together. Set aside while we prepare the rest of the salad.
    • In another large bowl, toss together the  baby kale, and cherry tomatoes. Set aside,
    • Add the lupini vinaigrette to the salad. Toss together.
    • Ads sea salt and pepper to taste.
    • Sprinkle with toasted walnuts.
    Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

    Notes

    Time for roasting the garlic is not included in the recipe. In a pinch, you can always substitute with minced fresh garlic.
     
    If you are not a fan of kale, you can always substitute with arugula, spinach or any bitter green.
     
    Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 

    Nutrition

    Serving: 1serving | Calories: 340kcal | Carbohydrates: 29g | Protein: 11g | Fat: 21g | Saturated Fat: 2g | Sodium: 38mg | Potassium: 719mg | Fiber: 5g | Sugar: 5g | Vitamin A: 7020IU | Vitamin C: 95.7mg | Calcium: 155mg | Iron: 3mg
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    Filed Under: Salads

    About Maria

    Maria Vannelli is a registered dietitian who lives in a suburb just outside Montreal, Canada. She's the founder of the food blog She Loves Biscotti. Maria hopes to inspire you and bring you and your loved ones closer together at meal times enabling you to create some memorable moments.

    Reader Interactions

    Comments

    1. Debi

      July 23, 2019 at 7:09 am

      Absolutely love your recipes and your stories. So many have now become regulars at our house ~ especially your biscotti!!
      Can’t wait to try this recipe.
      Your posts always out a smile on my face!

      Reply
      • Debi

        July 23, 2019 at 7:10 am

        Lol- autocorrect!! Your posts PUT a smile on my face 😀

        Reply
        • Maria

          July 23, 2019 at 8:02 am

          Lol… happens to me all the time!

      • Maria

        July 23, 2019 at 8:01 am

        Thank you so much for your kind words Debi, truly appreciate it. Hope you like this simple kale salad.

        Reply
    2. Denise from Urb'n'Spice

      June 21, 2018 at 11:15 pm

      I have many memories of ‘Mom food’ as well, Maria. These are the best memories, aren’t they? I am so looking forward to trying this recipe. I have not used lupini beans in my cooking adventures to date but that is soon to be changed as we have a lovely Italian shoppe nearby. Thanks for sharing your recipe and the great story that went with it.

      Reply
      • Maria

        June 22, 2018 at 7:26 am

        They really are wonderful memories Denise… I can’t wait for you to try lupini… I am sure you are going to love them! Appreciate you dropping by ♥

        Reply
    3. Paula Barbarito-Levitt

      June 21, 2018 at 8:33 pm

      Your mother is correct regarding Mostacciolli – but Lupini beans are a different story. Thanks for the inspiration Maria – a welcome addition to the wonderful salad you prepared.

      Reply
      • Maria

        June 22, 2018 at 7:18 am

        Thanks so much for your kind words Paula ♥ Lupini really are a great addition to any salad. Appreciate you dropping by 🙂

        Reply
    4. Colleen

      June 20, 2018 at 10:28 pm

      5 stars
      Hi Maria! This salad looks so perfect. I have never used lupini beans, and now I want to go and get some right away. I know exactly what you mean when you say when you mention it’s “Mom food” Isn’t that the essence of all of our food love? Thanks for sharing!

      Reply
      • Maria

        June 21, 2018 at 8:19 am

        It really is Colleen! The older I get, the more I appreciate this connection. Hope you get a chance to try this lupini salad. Thanks so much for stopping by ♥

        Reply
    5. Cheryl

      June 19, 2018 at 11:27 am

      Kale, beans, and walnuts?? Three of my favourite things in one dish! I’ve never tried lupini beans, but will be hitting our local Italian market as soon as possible!

      Reply
      • Maria

        June 19, 2018 at 11:35 am

        Great to hear Cheryl! Hope you like this salad with lupini beans 🙂 Thanks so much for stopping by!

        Reply
    6. Franca

      June 17, 2018 at 10:22 pm

      As I read your article I can see myself in your mom’s kitchen and “cantina”! Thanks for the recipe, I will surely try it!

      Reply
      • Maria

        June 17, 2018 at 10:27 pm

        My pleasure Franca, hope you like it. We really have so many wonderful memories of a truly special person ♥ Thanks so much for stopping by 🙂

        Reply
    7. Melissa Griffiths

      June 16, 2018 at 8:23 pm

      This looks so easy but perfect for summer! I live far from my parents, and I definitely have foods that I make when I’m missing them. That’s one of my favorite things about food – the memories attached to it. 🙂

      Reply
      • Maria

        June 17, 2018 at 9:28 am

        I absolutely agree Melissa ♥ I am so lucky to have so many wonderful memories. It is such a privilege to continue sharing these wonderful recipes with family, friends and everyone that visits this little space of mine. Thanks so much for your kind words and taking the time to comment. Hope you have a wonderful week-end 🙂

        Reply

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    Maria from She loves biscotti

    Hi, I'm Maria! a dietitian and full-time content creator. Join me as I share traditional Italian recipes from my youth to modern twists on classics using fresh and seasonal ingredients.

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