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McKale's Navy (Bean) Salad


Salads aren't just for summer fun. There are plenty of ways to enjoy a warming salad during winter months, too. This one in particular is power-packed with immune-boosting ingredients to heat you to the core and help you get your veggie fix.


1⁄4 cup
pumpkin seeds
1⁄2 bunch
1⁄2 tsp
1⁄4 cup
red wine vinegar
1⁄4 cup
fresh basil leaves, minced
1 tbsp
Dijon mustard
1⁄4 tsp
1⁄8 tsp
1⁄8 tsp
red pepper flakes
1⁄4 cup
olive oil
1 tsp
olive oil
2 clove
garlic, minced (or 2 teaspoons or pre-minced)
4 medium
portabella mushrooms
2 large
carrots, diced
red pepper, diced
1 can
navy beans, rinsed and drained


Toast pumpkin seeds in oven preheated to 350 degrees Fahrenheit for 3 minutes. Set aside.

Wash, dry and slice kale into bite-sized pieces. Add 1/2 teaspoon salt to the kale and massage for about 1 minute, or until leaves become slightly tender.

Make dressing by whisking together vinegar, basil, mustard, pepper, cayenne and red pepper flakes. Add 1/4 cup olive oil slowly as the mixture blends. Pour dressing over kale and allow to marinate.

In a skillet, heat 1 teaspoon olive oil; add garlic and saute for 2 minutes, or until tender. Add portabella caps and cook 4 to 5 minutes on each side; remove from skillet and set aside.

In same skillet, saute carrots and red pepper until tender. Add rinsed beans, cook just enough to warm. Remove from heat.

Individually plate the kale salad and top off with a serving of sauteed vegetables. Allow about 3 minutes for the cold salad and warm salad to infuse before enjoying.


Approximate Nutrition Information per Serving: Calories: 318; Total Fat; 17g; Total Carbohydrate: 30g; Dietary Fiber: 9g; Protein: 12.5g.

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McKale's Navy (Bean) Salad
SourceAn original recipe by Hayley Segal, 2011.
Prep time
10 minutes
Cooking time
15 minutes
Total time
25 minutes