|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.
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!)
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.
Then toss in the drained tuna. Season the salad with salt and fresh ground black pepper to taste and serve.
(Makes 2 main-dish salads; recipe created by Kalyn)
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
zested skin and juice from 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 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.
South Beach Suggestions:
Every ingredient in this incredibly low-glycemic salad would be approved for all phases of the South Beach Diet.
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.)
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