Baby Kale, White Bean, and Tuna Salad
Baby Kale, White Bean, and Tuna Salad has lemon to perk up the flavors, and this is a tasty combination of healthy ingredients that’s perfect for lunch!
Besides the obvious seasonal vegetables, there are a few other ingredients that just feel like summer foods to me. One of them is my beloved Tuna Packed in Olive Oil. From the time I discovered this product over five years ago, I’ve enjoyed it in a variety of summer salads, often eaten for lunch out on the porch or the back deck.
Then earlier this year I got infatuated with Earthbound Farm Ready-to-use Organic Mixed Baby Kales, and this Baby Kale, White Bean, and Tuna Salad with Lemon turned out to be a perfect marriage of two of my favorite products. This new salad combination was inspired by my previous favorite white bean and tuna salad but this time baby kale is adding a touch of greens flavor instead of parsley. If you like kale, white beans, tuna packed in olive oil, and lemon, this nutritious salad needs to go on your “must-try” list!
What is Baby Kale?
Baby Kale is simply kale leaves that are picked when they’re small. They’re more tender than larger kale leaves, and you don’t have to cut away the ribs the way you do with bigger pieces of kale. Here’s more about different types of kale and how to use them.
How to Make Baby Kale, White Bean, and Tuna Salad with Lemon:
(Scroll down for complete recipe with nutritional information.)
- Rinse a can of white beans with cold water until no more foam appears, then let the beans drain while you make the dressing.
- Zest the skin and squeeze the juice from one large lemon.
- Then whisk the lemon juice and zest with the mayo, olive oil, and some coarse ground black pepper.
- Put the beans in a bowl and toss with 2 T of the dressing and let them marinate while you prep other ingredients.
- Drain a 5 oz. can or two 3 oz. cans of white tuna and flake it apart a little with a fork. I love it so much I buy Genova Tuna Packed in Olive Oil (affiliate link) from Amazon.com!
- Chop up 1/4 cup finely diced red onion. If you’re using a packaged baby kale it may not need to be washed, but I like to crisp it by soaking in cold water in the salad spinner and then spinning dry.
- Toss the baby kale with the remaining dressing, or enough to moisten all the leaves.
- Toss in the white beans and red onions.
- Then toss in the drained tuna.
- Season the salad with salt and fresh ground black pepper to taste and serve.
More Salad Recipes with Kale:
Crunchy Kale Salad from Use Real Butter
Baby Kale Greek Salad from Kalyn’s Kitchen
Tuscan Kale Salad with Roasted Chickpeas from FamilyStyle Food
Raw Baby Kale Salad with Apples, Sunflower Seeds, and Lemon-Dijon Vinaigrette from Kalyn’s Kitchen
Kale Salad with Quinoa from Mountain Mama Cooks
- 5 oz. package organic mixed baby kales
- 5 oz. can tuna packed in olive oil (see notes)
- one 15 oz. can white beans
- 1/4 cup finely diced red onion
- 1 large lemon
- 1 T mayo
- 3 T olive oil
- fresh ground black pepper to taste
- Drain the beans into a colander placed in the sink; then rinse with cold water until no more foam appears and let the beans drain.
- Zest the skin (yellow part only) and squeeze the juice from 1 large lemon.
- Put the juice and zest into a small dish, whisk in the mayo and olive oil and season the dressing with black pepper to taste.
- Put the drained beans into a bowl and stir in 2 tablespoons of dressing and let the beans marinate.
- Drain the tuna and finely chop the red onion.
- If desired, rinse the baby kale with cold water in a salad spinner and spin dry or dry with paper towels. (Some kale may not need to be washed, but I like to crisp it with cold water.)
- Toss the baby kale with enough dressing to moisten all the leaves.
- Then toss in the beans and red onion.
- Gently mix in the tuna, season the salad to taste with salt and fresh ground black pepper.
- This salad will keep overnight in the fridge, although it’s better freshly made.
- If you want to take it to work for a lunch salad, I would toss together the beans, dressing, red onion, and tuna and refrigerate that in a small container separately from the kale; then mix it all together right before you want to eat it.
I used Earthbound Farm Ready-to-use Organic Mixed Baby Kales and Genova Tuna Packed in Olive Oil (affiliate link) for this recipe. You can use two 3 oz. cans of tuna if you prefer.
Recipe created by Kalyn.
Amount Per Serving: Calories: 333Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 16mgSodium: 526mgCarbohydrates: 28gFiber: 7gSugar: 2gProtein: 17g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Every ingredient in this Baby Kale, White Bean, and Tuna Salad with Lemon would be approved for all phases of the original South Beach Diet or other low-glycemic diets. To make this a low-carb salad, omit the beans and use more tuna.
Find More Recipes Like This One:
Use Salad Recipes to find more like this one! Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.