Kale Salad with Tuna and White Beans

Nutrition · per serving

Steps

1. 1

   Wash the kale, remove the thick stems, and roughly chop the leaves (if not already prepared).

2. 2

   Place kale in a large bowl and lightly sprinkle with a pinch of salt; massage with your hands for 1–2 minutes until the leaves become softer and darker (massaging makes it more tender).

   150 g Fresh kale, de-stemmed and roughly chopped1/2–3/4 tsp (3–4 g), to taste Salt
3. 3

   Halve the cherry tomatoes and slice the red onion into thin half-moons; add both to the kale.

   150 g Cherry tomatoes, halved1/2 small (approx. 60 g) Red onion, finely halved and sliced into half-moons150 g Fresh kale, de-stemmed and roughly chopped
4. 4

   Rinse the white beans in a sieve and let drain, then roughly mash with a fork (for texture) and add to the salad.

   240 g drained weight Canned white beans, rinsed and drained
5. 5

   Drain the tuna from the can, flake it lightly with a fork, and add it to the other ingredients in the bowl.

   160 g can, approx. 120 g drained weight Canned tuna (in water), drained
6. 6

   For the dressing, combine lemon juice, Dijon mustard, grated garlic, olive oil, salt, pepper, and optional chili flakes in a jar and shake vigorously or whisk with a fork/emulsifier for 30–45 seconds until combined.

   1 large (approx. 45 ml juice) Lemon, juice1 tsp (5 g) Dijon mustard1 small Garlic clove, finely grated3 tbsp (45 ml) Extra virgin olive oil1/2–3/4 tsp (3–4 g), to taste Saltto taste (approx. 1/4 tsp) Freshly ground black pepper1/4 tsp Dried chili flakes (optional)
7. 7

   Pour the dressing over the salad and mix well, gently lifting the ingredients so the tuna doesn't break apart too much.

   3 tbsp (45 ml) Extra virgin olive oil
8. 8

   Fold in the chopped parsley or basil and let the salad sit for 10–15 minutes to allow the kale to absorb the flavors. Before serving, taste again and adjust with salt and pepper if needed.

   10 g (a small bunch) Fresh parsley (or basil), roughly chopped1/2–3/4 tsp (3–4 g), to taste Saltto taste (approx. 1/4 tsp) Freshly ground black pepper

Origin & History

Cold salads with tuna and beans are popular in Mediterranean coastal regions, where canned goods and fresh vegetables were combined. Using kale as a salad base is a newer, Northern European-influenced variation that provides robust bitterness and texture.