White Bean, Tuna and Kale Salad

By Ali Slagle

Updated January 14, 2026

Andrew Bui for The New York Times. Food Stylist: Kaitlin Wayne.
Ready In
15 min
Rating
5(39)
Comments
Read comments

Humble in parts yet rich in textures, this combination of flaky tuna, creamy beans, juicy raw onion and hearty kale makes a satisfying and quick lunch. Massaging the kale and onion with lemon juice and salt softens and seasons so that the kale remains toothsome but not tough, and the onion spicy but not prickly. The salad can be made up to two days ahead and is amenable to improvisation: Add cooked grains, thinly sliced tomatoes or cucumbers or leftover roasted vegetables. 

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Ingredients

Yield:4 servings

  • 1 large bunch Tuscan kale, stems removed and leaves torn into bite-size pieces

  • ½ red or white onion, thinly sliced

  • Juice from 1 lemon (3 tablespoons)

  • Salt and black pepper

  • 1 (15-ounce) can white beans, such as cannellini or Great Northern, drained and rinsed

  • 10 to 12 ounces canned tuna, preferably oil-packed, drained

  • 3 tablespoons extra-virgin olive oil

Ingredient Substitution Guide
Nutritional analysis per serving (4 servings)

28 grams carbs; 28 milligrams cholesterol; 311 calories; 8 grams monosaturated fat; 2 grams polyunsaturated fat; 2 grams saturated fat; 12 grams fat; 8 grams fiber; 660 milligrams sodium; 25 grams protein; 2 grams sugar

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    Add the kale, onion and lemon juice to a large bowl and season generously with salt and pepper. Squeeze with your hands until the mixture is shiny and softened. Add the beans, tuna and oil and toss to combine. Season to taste with salt and pepper.

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Ratings

5 out of 5
39 user ratings
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Comments

Cara

This is terrific and quite simple-took me about 10 minutes total. The only thing I changed was draining the tuna, reserving the oil and then using that to dress the salad.

x-ghost

I only had one can of tuna so used that and a can of sardines. Glad I did, it was delicious! Also added some feta.

Cathie

Could I sub spinach for the kale? I’ve never had kale that I enjoyed but am fine with spinach.

Linda

I thought this was very tasty and nutritious. The only thing I did different was add some cherry tomatoes for pops of flavour. I agree that some feta would be nice too, but I didn’t add it this time.

Claire

Made this with baby arugula and it was absolutely delicious!

Claire

@Frann Bragg's sells a product called liquid aminos, find it at any health food store! Great as a dressing

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