Winter White Bean & Roasted Vegetable Salad

Looking to start the year right by eating more nutritious, whole foods? Our Registered Dietitian Nutritionist has a salad recipe that’s perfect for meal prep and proves you can still eat fresh foods all through the winter.

In just about 35 minutes, you get a meal that’s high fiber, plant forward, and gives you six servings to eat throughout the week.

Ingredients

Roasted Veggies

• 1 medium sweet potato, peeled + diced
• 1 small red onion, sliced into wedges
• 1 red bell pepper, chopped
• 1 Tbsp olive oil
• ½ tsp smoked paprika
• ¼ tsp sea salt
• Black pepper, to taste

Salad Base

• 2 cans (15 oz each) cannellini or great northern beans, drained + rinsed
• 2 cups chopped kale (or baby kale)
• ¼ cup dried cranberries, unsweetened if possible
• ¼ cup pumpkin seeds or toasted walnuts
• 2–3 Tbsp crumbled feta cheese (optional but delicious!)

Citrus Herb Vinaigrette

• 3 Tbsp olive oil
• 2 Tbsp fresh orange juice
• 1 Tbsp apple cider vinegar
• 1 tsp Dijon mustard
• ½ tsp honey or maple syrup (optional)
• Salt + pepper to taste

Instructions

1. Roast veggies: Preheat oven to 400°F (205°C). Toss sweet potato, onion, and pepper with olive oil, smoked paprika, salt & pepper. Spread on a baking sheet and roast 22–25 minutes, until tender + lightly browned.
2. Massage the kale: While veggies roast, place kale in a large bowl and gently massage with a pinch of salt (1–2 minutes) to soften.
3. Add salad components: Stir in beans, cranberries, nuts/seeds, and goat cheese (if using).
4. Mix dressing: Whisk together vinaigrette ingredients.
5. Combine: Let roasted veggies cool slightly, then add to salad. Toss with dressing.
6. Serve warm or at room temperature. Also excellent chilled as leftovers!

Notes

• Beans provide plant-based protein + soluble fiber for blood sugar control, gut health and satiety
• Kale + colorful veggies = antioxidants and winter immune support
• Healthy fats (olive oil, nuts/seeds) help with nutrient absorption and balanced energy

Estimated Nutrition (per serving, 6 servings)

• Calories: ~250–280 kcal 
• Protein: ~10 g 
• Fiber: ~7 g 
• Carbs: ~30–34 g 
• Fat: ~12–14 g