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(168)
Comments
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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
168 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.

Cathie

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

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.

Rebecca

Great simple recipe. Added 1 cup of chopped castelvetrano olives, green onions, basil, and arugula. Used only one can of tuna and no red onion. Excellent

Paul

10 to 12 oz of tuna for one bunch of Kale makes this very tuna forward. I added a second bunch of kale, 3-4 cloves of sliced garlic, and a couple more tablespoons each of lemon juice and oil (which you can get from the tuna, although don't dump the entire contents into the mix). Beefed up the portion to four full servings.

Laura

I loved this with a few enhancements: rice vinegar, fish oil, and MSG. Also added thinly sliced cucumber after salting and pressing out excess water. Very satisfying.

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