Wednesday, August 22, 2012

Recipe for Baby Kale, White Bean, and Tuna Salad with Lemon

Baby Kale, White Bean, and Tuna Salad; perfect for a summer 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 Tonno Genova 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 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!

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.  (Lately I can't find the Tonno Genova tuna in the stores by me, but I love it so much I buy Tonno Genova Tuna, 5 oz. cans 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.


Baby Kale, White Bean, and Tuna Salad with Lemon
(Makes 2 main-dish salads; recipe created by Kalyn)

Ingredients:
5 oz. package Earthbound Farm Ready-to-use Organic Mixed Baby Kales (or 5 oz. fresh garden kale)
5 oz. can (or two 3 oz. cans) Tonno Genova Tuna Packed in Olive Oil
1 can (15 oz.) white beans
1/4 cup finely diced red onion

Dressing Ingredients:
zested skin and juice from 1 large lemon
1 T mayo
3 T olive oil
fresh ground black pepper to taste

Instructions:
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 and serve.

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.

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South Beach Suggestions:
Every ingredient in this incredibly low-glycemic salad would be approved for all phases of the  South Beach Diet

Nutritional Information?
I chose the South Beach Diet to manage my weight partly because so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Salads with Kale:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.) 
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
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon! 

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17 comments:

  1. I used kale in a dish for the first time four years ago, and it was wonderful. It was made with pasta, and I think lentils, but I have no idea where I got the recipe.

    This sounds even better!

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  2. Mimi, I have turned into something of a kale evangelist, and I loved it with this combination!

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  3. I just picked up kale and cannelini beans. Had a craving for both. Guess what's for dinner? Oh yum! ;-)

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  4. I love all of these ingredients so you're right...it's definitely a must try!

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  5. Thanks Joanne, so glad you like the idea. So simple but good!

    Trixie I like Best Foods (Hellmans in the east) but I did notice that the Fine Cooking magazine staff picked Kraft in a blind taste test, so I sometimes buy that when it's on sale.

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  6. This salad sounds so good! I like how the combination of white beans and lemon seems almost Mediterranean--but then the kale gives it a whole extra dimension.

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  7. I've made tuna and white bean salad before, so I love the addition of baby kale for an even healthier salad!

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  8. Kalyn the salad looks delicious. I picked up a package of Organic Kale salad which had shredded carrots and red cabbage in it at Kroger's yesterday and I'm going to use it for the salad. It came with a packet of sesame vinaigrette but I'm going to use your dressing instead.
    I have friends that visit me from Italy every summer and they keep me supplied with Italian tuna. The brand they bring is Rio and the can are 3 oz. They also bring the fillets of tuna packed in a glass jar and tubes of Tuna Pate, which my 6 yo granddaughter just LOVES. She eats it right out of the tube. :)

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  9. Barb I haven't seen that kale salad mix, but it sounds like something I would LOVE! And I'm in envy of your source for real Italian tuna in olive oil. How lucky!

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  10. Kalyn the brand is Harvest Sensations....it's the first time I saw it in Kroger's. Their website is www.harvestsensations.com you might be able to see if a store near you has it.

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  11. I sent a message, but I think it got lost out there in cyberland - I went to a class and they gave kale 1000 points for the most nutrious food - ice cream got a zero. This recipe sounds good - where did you get your baby kale ? The kale I bought at Smith's was a little bitter - so I need to find this that you used in your recipe.
    I sure enjoy Kalyn's Kitchen. Aren't you glad we're not getting ready for school. Shauna's twins are 5 now and they got in Chinese Emergence at Jenny P. Stewart. They will go to school from 10 - 3:25 - it should be interesting.

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  12. I have been getting Tonno Genova at my Costco.

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  13. Carlene, I did reply to you on Facebook. I buy the baby kale at Fresh Market in Salt Lake, and now the Costco here has it too. Not sure if the Bountiful Costco would have it, but they might. I love kale, there are lots of recipes using it on the blog. I do think it's kind of an acquired taste though! Thanks for the nice thoughts about the blog. How fun for the kids to learn Chinese!

    I would be thrilled if I could find this tuna at Costco! Maybe I'll try asking for it.

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  14. Our local Costco has the tuna in 7 oz cans, four for 13.99. Genova tonno solid light tuna in olive oil. Sure wish they would stock the baby kale.

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