Looking for a fresh take on your regular tuna salad? This kale tuna salad is a simple twist that’s both filling and good for you. It takes the basic tuna sandwich filling we all know and pairs it with crisp kale leaves instead of bread. Perfect for a quick lunch at work or a light dinner at home – and trust me, it’s way more interesting than your usual leafy green salad. Plus, it’s ready in just minutes, which is always a win in my book.
Possible Ingredient Alternatives
Kale can be substituted with spinach or arugula for a milder flavor or different nutrient profile. These leafy greens are equally nutritious and require no massaging, potentially reducing prep time. Canned tuna can be replaced with canned salmon or cooked, flaked white fish for variety in omega-3 fatty acids and flavor. Adjust the salt content as needed, as some fish options may be saltier than others. Avocado can be swapped with hummus or a mixture of mashed white beans and olive oil for a lower-fat option that still provides creaminess and healthy fats. Use about 1/2 cup of hummus or bean mixture per avocado replaced. These substitutions maintain the salad’s nutritional balance while accommodating different dietary preferences or restrictions.
| Preparation Time | 10-15 minutes |
| Cooking Time | 0 minutes |
| Total Time | 10-15 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 40-50 g
- Fat: 40-50 g
- Carbohydrates: 40-50 g
Ingredients
- 4 tightly packed cups chopped kale
- Two 5-ounce cans of water-packed tuna, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped or sliced kalamata olives
- 1/4 cup fresh mint, chopped
- 2 sliced green onions
- 1 large avocado or 2 small, diced
- 1 tablespoon lemon juice
- 1 tablespoon balsamic vinegar
- 2 tablespoons olive oil
- 1 small garlic clove, minced
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Step 1: Prepare the Dressing
Start by creating the dressing.
In a small bowl, whisk together the following ingredients: lemon juice, balsamic vinegar, olive oil, minced garlic, salt, and pepper.
Once well mixed, set the dressing aside to allow the flavors to meld.
Step 2: Combine the Salad Ingredients
In a large bowl, gather and combine the salad ingredients.
You’ll need 4 packed cups of chopped kale, 2 drained cans of tuna, ½ cup of halved cherry tomatoes, ¼ cup of chopped kalamata olives, ¼ cup of chopped fresh mint, 2 sliced green onions, and 1 to 2 diced avocados.
These ingredients create a vibrant and hearty base for your salad.
Step 3: Mix the Salad
Gently toss the ingredients in the large bowl to ensure they are mixed well.
This helps distribute the various flavors and textures throughout the salad for a balanced taste.
Step 4: Dress the Salad
Now, pour the prepared dressing over the salad.
Toss the salad again, ensuring each ingredient is evenly coated with the dressing.
This step not only adds flavor but helps in tenderizing the kale slightly.
Step 5: Let the Salad Sit
For the best results, allow the salad to sit for a few hours or even overnight in the refrigerator.
This resting period enables the kale to soften slightly and the flavors to deepen, resulting in a more delicious salad.
