Simply Satisfying Kale and Tuna Salad

Prep Time: 15m

Simply Satisfying Kale and Tuna Salad
Photo of Garden View Café at United Hospital Center

Recommended by Garden View Café at United Hospital Center

Courtesy of USDA MyPlate

Even the youngest junior chefs love massaging the kale in this simple salad recipe, which adds canned tuna, tomatoes, and homemade dressing for a refreshing dish.


  • 2 cans tuna (2-5 oz. cans)
  • 1 bunch kale (or 1 bag)
  • 2 ounces cherry tomatoes
  • 1 lemon, raw
  • 1/4 cup extra virgin olive oil
  • 1/8 cup balsamic vinegar
  • kosher salt (to taste)
  • freshly ground pepper (to taste)


  1. Wash kale. Set aside to drain water off.
  2. Cut tomatoes in half and lightly toss in bowl with balsamic vinegar, oil, and pinch of salt and pepper. Set aside.
  3. In a salad bowl, mix tuna and juice from the can gently with squeeze of 1/2 lemon and a pinch of pepper.
  4. Massage kale for about 3 minutes to soften it.
  5. Add the kale and 1/2 the tomatoes to the tuna, and gently toss until all is coated with dressing.
  6. Add remaining tomatoes.
  7. Squeeze remaining lemon all over and serve.

Nutrition per serving

  • Calories: 278
  • Fat: 16g
  • Saturated Fat: 2g
  • Cholesterol: 30mg
  • Sodium: 262mg
  • Carbohydrates: 16g
  • Fiber: 3g
  • Sugar: 3g
  • Protein: 22g

Makes 4 servings

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