Easy Tuna And Bean Kale Salad Recipes
TWO-BEAN AND TUNA SALAD
This is the most amazing version of tuna and bean salad I've ever tasted. It incorporates crunchy green beans, a red onion made a little milder by soaking in water, tuna and a bean of your choice. I've used a lush bean called Good Mother Stallard, which really makes this salad stand out. You can substitute borlotti beans, pinto or white beans. If you're using canned beans, rinse them first. Whichever bean you choose, you'll have an amazing light and satisfying meal.
Provided by Martha Rose Shulman
Categories dinner, lunch
Time 15m
Yield 6 Servings
Number Of Ingredients 13
Steps:
- Bring a medium-size pot of water to a boil and add salt to taste. Blanch green beans for 4 minutes (5 minutes if beans are thick), until just tender. Transfer to a bowl of cold water and drain. (Alternatively, steam beans for 4 to 5 minutes). Cut or break beans in half if very long.
- Meanwhile, place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
- Drain tuna and place in a salad bowl. Break up with a fork. Add cooked dried beans, green beans, onion and herbs. Toss together.
- In a small bowl or measuring cup, whisk together vinegar, salt, garlic, mustard and bean broth. Whisk in olive oil. Toss with tuna and bean mixture, and serve.
Nutrition Facts : @context http, Calories 256, UnsaturatedFat 12 grams, Carbohydrate 18 grams, Fat 14 grams, Fiber 5 grams, Protein 15 grams, SaturatedFat 2 grams, Sodium 457 milligrams, Sugar 2 grams, TransFat 0 grams
EASY TUNA AND BEAN KALE SALAD
To use kale for a salad, you may want to massage the leaves. Sounds crazy, but the leaves are softer, greener and milder to taste. I often use kale as a base in salads, in this case I have added vegetables, beans, and tuna. A delicious combination of flavors!
Provided by chrisader
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 1
Number Of Ingredients 8
Steps:
- Put kale in a bowl and massage until leaves soften.
- Place avocado and tomato in a separate bowl and season with salt.
- Combine black beans, mushrooms, and tuna with the kale. Add avocado and tomato. Add Italian dressing. Finish with black pepper.
Nutrition Facts : Calories 504.8 calories, Carbohydrate 55.9 g, Cholesterol 18.9 mg, Fat 19.4 g, Fiber 21.4 g, Protein 35.5 g, SaturatedFat 2.9 g, Sodium 894.9 mg, Sugar 2.9 g
EASY TUNA AND BEAN KALE SALAD
To use kale for a salad, you may want to massage the leaves. Sounds crazy, but the leaves are softer, greener and milder to taste. I often use kale as a base in salads, in this case I have added vegetables, beans, and tuna. A delicious combination of flavors!
Provided by chrisader
Categories Tuna Salad
Time 20m
Yield 1
Number Of Ingredients 8
Steps:
- Put kale in a bowl and massage until leaves soften.
- Place avocado and tomato in a separate bowl and season with salt.
- Combine black beans, mushrooms, and tuna with the kale. Add avocado and tomato. Add Italian dressing. Finish with black pepper.
Nutrition Facts : Calories 504.8 calories, Carbohydrate 55.9 g, Cholesterol 18.9 mg, Fat 19.4 g, Fiber 21.4 g, Protein 35.5 g, SaturatedFat 2.9 g, Sodium 894.9 mg, Sugar 2.9 g
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