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Kale and orange salad with roasted nuts and Asian dressing

This winter - or even summer - salad has always been my favourite way to use kale. It is useful as a side salad or even a meal itself if you add chickpeas. It offers the perfect contrast between the salty soy and sweet orange juice and that nutty crunch combined with the sesame oil. And the tender kale soaks up the marinade for a juicy burst of flavour in every bite. I find this so good that it is not even hard to eat something healthy like kale.

Kale and orange salad - I was out of almonds, so here I used cashews and brazil nuts

It is also the perfect Christmas salad when you want something fresh after all the heavy food.

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Ingredients for the kale and orange salad

Below are the ingredients I normally use for this kale salad, but you can vary it quite a lot. So don´t worry if you don´t have all of these at hand, as you can easily substitute.

  • Kale - any kale, or spinach, chard, green cabbage
  • Almonds - or other nut, or pumpkin seeds
  • Orange
  • Scallions
  • Garlic
  • Tamari - or regular soy sauce
  • Sesame oil
  • Olive oil or other cold-pressed oil
  • Chickpeas (optional)

See the recipe card for quantities.

Instructions

In this recipe, you have the choice between massaging or blanching the kale to tenderise it. I prefer the latter because it just makes it so juicy and soft and it still retains its colour, but I have added both methods here.

Grab an orange and some fresh kale along with the rest of the ingredients. Wash the kale well. Remove the stem and tear it into bite-size pieces.

Blanching: Place kale in a colander, boil the kettle, and pour boiling water from a kettle over it. Quickly rinse under a cold running tap.

This is what the blanched kale looks like.

Peel the orange by cutting off the peel - coarsely so you get a bit of pulp left in the peel. Set aside the peel. You need it for the marinade.

Slice the oranges thinly. Set aside a piece or two for the marinade. Chop the scallions. If you are using chickpeas, open the tin and rinse those in a colander.

Roast the nuts of choice on a pan. Shake them a little as the roast to avoid them burning. When they look evenly roasted with dark spots they are done. Taste one to test if it has the right crunch.

Mix the ingredients for the dressing and the garlic in a small bowl with a fork or a small whisk. Squeeze the juice from the orange peel or a piece of orange until you get the desired amount of juice. I said 2 tablespoons but it is ok to add a bit more. You can also shake it in a jar which will thicken it. I prefer it as shown.

If you want to massage the kale; now pour the dressing over the kale and massage as shown in the video in the recipe card below. Only then add the rest of the ingredients. Otherwise just combine the blanched kale, the nuts, the oranges, the scallions, and the chickpeas (optional) and pour the dressing over it. Serve and enjoy!

📖 Recipe

kale salad with oranges and nuts

Healthy Juicy Kale Salad with orange and nuts

Kale salad with orange and nuts and a an orange sesame dressing with an Asian twist
Print Pin Rate
Course: lunch, Salad, Side Dish
Prep Time: 25 minutes

Equipment

  • 1 Chopping board
  • 1 Sharp knife
  • 2 Bowls small for dressing, large for salad
  • 1 Colander

Ingredients

Kale salad

  • 5 stalks of fresh kale, curly or any type of kale
  • 1 whole orange
  • 1 handful nuts - almonds, cashews, or pumpkin seeds
  • 2 scallions

Asian orange dressing

  • 1-2 tablespoons Tamari or other soy sauce
  • 1 ½-2 tablespoons Vinegar - rice vinegar or any other. Some types of vinegar are stronger so start with the smallest amount and add to taste.
  • 1 ½ tablespoons Olive oil, or any good quality cold pressed oil.
  • 1 clove of garlic, minced
  • 2 tablespoons of orange juice
  • 2 tablespoons water to taste
  • 1 teaspoon sesame oil

Instructions

  • Start by washing the kale thoroughly - it can be quite dirty, especially the curly type, and we don´t want any sandy crunch.
  • Remove the stems from the kale, and chop it or tear it into bite size pieces. You can now choose between the blanching or massage method for the kale:
    Blanching method: Place in a colander and over a sink. Boil the kettle and pour the boiling water over the kale until it turns bright green. Quickly cool it again under a running cold tap.
    Massage method: Skip previous step and transfer kale to the salad bowl as we will massage the dressing into it later.
  • Peel the orange with by cutting the peel off with a sharp knife, leaving a bit of the pulp inside the peel so we can use that for the dressing. Set aside Slice the peel orange into bite-sized pieces. Keep a piece or 2 for the dressing
  • Chop the scallions
  • Roast the nuts on a pan shaking them in the pan, until they develop dark spots and turn crunchy - approx. 3-4minutes at high heat

Dressing

  • Combine all the ingredients for the dressing in a small bowl. Squeeze the juice from inside the orange peel, or some of the orange slices until you have approx 2 tablespoons - or more if you like. Add to the dressing. Add garlic. Whisk with a fork
  • Massage step: If you opted to massage the kale instead of blanching it. Pour the dressing over the kale in the bowl and massage it as shown in the instruction. Then add the orange, nuts, scallions
  • If you blanched it: Simply transfer the blanched kale to the salad bowl, and add oranges, nuts, scallions, and marinade. Mix, and serve. Tip: If you want a more filling salad you can also add 150 grams of chickpeas and mix those in.

Hint: You can also add half a teaspoon of freshly grated ginger to the marinade.

Variations

As I mentioned this salad allows for endless variations: For example:

  • Spicy - add chili pepper flakes or finely chopped fresh red chili to the dressing.
  • Deluxe - add ginger, crispy onions (yes they work well).
  • Make it more filling - add chickpeas
  • Use other vegetables: Try it with finely shredded red cabbage, for example, try chopped apple instead of the orange.

Equipment

For those that feel like shopping here are some links to equipment.

Storage

The kale and orange salad will keep in the fridge for 1 day but as always I prefer a freshly made salad where the nuts have that freshly roasted warm crunch. You can always chop the ingredients and store them separately in the fridge to combine them later.

Top tip

Don't over-blanch the kale. Simply pour the boiling kettle over it and the cool it down under a running tap! Some people also use ice water - that is too much hassle I find.

FAQ

Question 1

How to tenderize kale?
Answer: You can either massage it or simply blanche it as explained in this recipe

Looking for other recipes like this? Try these:

Beetroot and feta salad with roasted almonds

This beetroot salad features a rich contrast in flavour and texture between the sweet earthy beetroot, the salty soft feta and the crunchy nutty almonds, all soaked in the delicious balsamic dressing.

beetroot and feta salad

The salad can be made with or without chickpeas so it can be used as a side. Or have it on its own with a slice of bread. There is enough for 2 people in this recipe, although I could easily eat it on all own my own.

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Ingredients in the beetroot salad with feta

Use a clear shot of the ingredients for this recipe, prepped, and labeled if necessary. Add a paragraph of content describing why these ingredients were chosen. Insert the ingredients into the list below, omitting quantities.

  • Beetroots
  • Almonds
  • Feta
  • Parsley
  • Chickpeas
  • Scallions
  • Balsamic vinegar
  • Olive oil
  • Salt/pepper
  • Garlic

See recipe card for quantities.

Instructions for the beetroot and feta salad

Use this section for process shots, alternating between the step and image showing the step. Users don't like seeing process shots cluttering up the recipe card, so include your process shots here.

beetroots in pot

Boil the beetroot in a pot of water - enough to cover them

roasted almonds for beetroot and feta salad

Roast the almonds until they have dark spots

ingredients for beetroot & feta salad

Dice or crumble the feta, chop the scallions and parsley. Make the dressing by mincing the all the wet ingredients and adding the minced garlic.

cooked beetroot

Cool the cooked beetroots under a running cold tap, or in cold water. Peel them with potato peeler and cut off the rough ends.

chopped beetroot

Dice the beetroot into bite-sized pieces, or smaller if you prefer.

beetroot and feta salad finished

Combine the ingredients. First the beetroot, then the chickpeas and the feta. Top with almonds, parsley and scallions. Add all the dressing. Mix very gently so that the other ingredients don´t turn pink,

📖 Recipe

beetroot and feta salad

Beetroot and feta salad with chickpeas and roasted almonds

Nutty salad in a balsamic vinaigrette
Print Pin Rate
Course: lunch, Salad, Side Dish
Cuisine: American, French, Italian, Mediterranean
Keyword: beetroot and feta salad recipe, roasted almonds
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 2

Equipment

  • 1 Pot
  • 1 Sharp knife
  • 1 Frying pan
  • 1 Chopping board
  • 1 Potato peeler
  • 1 Garlic grater

Ingredients

Beetroot salad

  • 175-200 grams Beetroot Beetroots can have different sizes but this recipe will be enough for 1 hungry person or 2 people to share perhaps with some bread
  • 100 grams Greek feta
  • 2 Scallions
  • ½ tin Chickpeas You can make it more flling by adding more chickpeas
  • 100 grams Almonds - about a handful
  • 2 tablespoons Parsley - any kind. Add as more if you like too.

Balsamic Dressing

  • 3 tablespoons A good balsamic vinegar
  • 1 ½ tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon water
  • salt/pepper to taste

Instructions

  • Step 1: Cook the beetroot in a pot of water, approximate 20 mins or until they are tender. Test with a fork. It should go in easily. While they cook prepare the rest of the ingredients as per the step below
  • Step 2: Roasted the almond on a frying pan for 5 mins, making sure to stir and shake them. Or use an airfryer. They should have dark spots. Set aside
  • Step 3: Dice the feta. Chop the scallions, parsley. Prepare the dressing by adding balsamic, olive oil, minced garlic, water to taste, salt/pepper to taste. Open the chickpeas
  • Step 4: Wait for the beetroots to finish, and then cool them under the cold tap. Peel them with a potato peeler and cut off the rough end. Cut them into cubes.
  • Step 5: Combine the salad. First add the beetroot to a deep dish or bowl. Next add the chickpeas, then the feta cubes. Add parsley, scallions and almonds. Pour all the dressing over. Then mix it all very gently - you don´t want the other ingredients to be coloured by the beetroot. Serve with a slice of bread, or have it on its own.

Substitutions

There are many way to vary this salad to use up the items you have available or simply prefer.

  • Almonds - use roasted pumpkin seeds instead
  • Parsley - try adding some kale or spinach
  • Chickpeas - try other beans. Or completely leave out the chickpeas if you want to serve it as a side.
  • Feta Cheese - you can leave out the feta, or use mozzarella. I think you need the salty contrast so try adding some capers instead.

Equipment

Potato peeler - or knife

Chopping board

Sharp knife

Pot

Frying pan

Storage

The ingredients for the beetroot and feta salad will keep for a day or 2 cooked, and with the cheese and herbs in it. It is preferable to not to store it mixed. Could can always prepare the ingredients, keep them separate and mix up as you need it. The dressing will keep in the fridge for 5 days. The nuts really need to be freshly roasted to keep their nutty crunch.

Top tip

Try cooking the beetroots al dente. They are still slightly crunchy in the middle. You can also use precooked, vacuum packed beetroots from the supermarket if you want to save time.

FAQ

Question 1

Visit the search results to see which questions come up under the People also ask section for your primary keyword, and answer them here

Looking for other recipes like this? Try these:

Pairing

Pairs well with a slice of sourdough bread

Omelette wrap with cheese and avocado salsa

Dust off that crepe maker, because here is another way to use it. I was looking for a way to use up some eggs and this thin omelette wrap sprung to mind. These omelette wraps are really versatile and can be used for anything the requires a tortilla wrap. And they are a glutenfree and suitable for people on keto- or lowcarb diets too, or those who just fancy a different type of omelette. I later realised these are also referred to as an egg wrap.

omelette wrap
Omelette wrap with avocado salsa

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Ingredients for the omelette wrap

You can really use any filling you want for these wraps but I chose to make this one with avocado salsa and cheese for a light lunch. Or you could make a more indian inspired variation with spicy chickpeas, perhaps one with ham and cheese for a more basic sandwich version. How about one with fried chorizo, scallions and potatoes?

In the future I may actually show more variations of this one. We will start with the basic one for today.

  • Eggs
  • Avocado
  • Scallions
  • Tomato
  • Grated mozzarella or cheddar cheese - or crumbled feta
  • Hot sauce
  • Coriander/cilantro or parsley

How to make an omelette wrap with avocado salsa

Use this section for process shots, alternating between the step and image showing the step. Users don't like seeing process shots cluttering up the recipe card, so include your process shots here.

1: Take 2 medium eggs. And set the crepe maker to the high setting. Add oil

2: Crack the eggs into a bowl and beat with a whisk or a fork until the mixture looks like that shown in the next step

3: Gently pour the the beaten eggs unto the center of the crepe maker

4: Add all the mixture

5: Next, carefully spread the mixture to the edges with the crepe tool.

6: Cook the omelette wrap for 1 minute on each side. Flip it with the wooden spatula tool

7: Add all the beaten eggs to the center of the crepe maker

omelette wrap with avocado salsa
8: Place the salsa, jalapenos, chopped coriander in the middle, add hot sauce to taste. I have used Valentina sauce here. Fold the bottom and top of the wrap and then the sides until you get a burrito.

9: Fold the bottom and top of the wrap and then the sides until you get a burrito as shown in step 9.

omelette wrap burrito

10: Serve and enjoy

📖 Recipe

omelette wrap with avocado

Omelette wrap burrito with cheese and avocado

A quick breakfast or lunch idea using eggs and a crepe maker to make a low carb wrap/gluten free
Print Pin Rate
Course: Breakfast, lunch, Snack
Cuisine: American, French
Prep Time: 5 minutes
Cook Time: 4 minutes
Servings: 1

Equipment

  • 1 crepe maker - nonstick
  • 1 bowl
  • 1 whisk or fork, but a whisk works best. If you use a fork it just takes longer to whisk it.
  • 1 Chopping board
  • 1 knife

Ingredients

Avocado salsa

  • 1 avocado
  • 2 scallions
  • 5-10 jalapeno slices Or as many as you prefer
  • 1 tomato
  • 2 tablespoons chopped fresh coriander or parsley to garnish

Omelette wrap

  • 2 medium eggs
  • ¼ teaspoon salt
  • 1 handful grated cheese - mozzarella, cheddar or feta basically whatever you have and fancy
  • 1 teaspoon olive oil, or butter.

Instructions

Avocada salsa

  • Step 1: Cut the avocado in halves, remove the stone. Remove move the peel so you get too halves without peel. You can also just scoop it out with a spoon. Chop the avocado on the chopping board. Squeeze half a lime over the chopped mixture. Chop to tomato and the scallions. Add salt to taste.

Omelette wrap

  • Step 1: Heat the crepe maker on a high setting. Crack the 2 eggs into a bowl. Beat them together well until you get an even mix - light yellow.
  • Step 2: At a bit a of oil to the crepe maker/frying pan. Pour the egg mixture out in the middle and spread with the crepe maker stick to get a big thin egg crepe. Let it fry for 1 minute or until the top surface is beginning ot look cooked. A few wet areas is fine. Flip it with a wooden spatula
  • Step 3: Let it cook a little Flip it again as the first side of the omelette always has the nicest pattern from when it hits oil. Now add the cheese and let it melt - feta won´t melt that well or spread out as much as the other types of cheese. Transfer to a large plate
  • Step 4: Add the avocado mixture, jalapenos, hot sauce and coriander to the middle. Fold it like a burrito.
  • Step 5: Cut in halves and serve

Variations of the omelette wrap

  • Spicy - add chili pepper flakes while cooking to imbue heat into the dish
  • Indian - Make a version with chickpea curry, spicy potatos, or curried cauliflower, raita
  • Frittata style: Make version with garlic fried potatoes, chorizo, fried onions

I will be posting more about these in a later update, but feel free to experiment

Equipment

This omelette wrap does require a crepe maker for optimal results, and I intended it for those looking for more ways to use theirs (myself included). Usually these come with the tools to spread the batter and the wooden spatula. However, if you don´t have one, you can still make it on a large non-stick pan, though depending on the pan size you may have to try with just 1 egg first, or just make 2 smaller burritos. Frying pans are not nearly as big and you may have to experiment with a spreading tool.

Storage

Personally, I think this is best eaten fresh, but you could make the omelette ahead and keep it in the fridge for later use within 3 days and fill it when you need it. The omelette can also be reheated but without the avocado filling. The avocado salsa will keep until the next day in the fridge, so could be made ahead. Avocado has a tendency to go brown, so add slightly more lime/lemon juice and cover it well.

FAQ

Looking for other recipes like this? Try these:

Food safety

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat or eggs
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Warming Winter stirfry with roasted parsnips, kale, leeks and eggs

Are you also looking for creative recipes with roasted parsnips, leeks and kale? Or maybe wondering: "Can you stirfry that kale?" The answer is, yes. See how in this recipe

We are always buying so many imported vegetables to make exotic foods or cans/tins of things, but what about using our own seasonal winter veggies in new exotic ways. I actually find parsnips in stirfries especially delicious, because they develop this roasted caramelised sweetness that goes really well with the spicy sour salty soy stirfry sauce.

Jump to Recipe

Ingredients for roasted parsnip stirfry

These are the ingredients that I have used for this Warming Winter stirfry with roasted parsnips, kale and leeks topped with fried eggs.

See the recipe card for the exact quantities.

How to cook parsnips, kale, leeks for the Warming Winter stirfry

how to cut parsnips
How to cut parnips

Here is how to cut parsnips

Cut the leeks and the remove the stems from the kale - tear it up

Fry the parsnips in 2 tablespoons of vegetable oil in a wok at medium to high heat, until they are soft all the way through and golden with brown bits. It takes 10-15 mins. While the parsnips are cooking heat a pan for the fried eggs and begin frying the eggs so you have them ready. I flip them but you can also do sunny side up

Add the chopped leeks to the roasted parsnips, saute for a minute until soft. Add the sauce (see recipe card for this) and let it cook briefly - 3-5 minutes. You can add a little water if the sauce cooks in too much. Tend to the frying eggs, so that they are ready before the next step where you add the kale.

Finally add the kale and let it cook while stirring for 2 minutes or until just soft and tender but still bright green. You have to add the kale just before serving because if it cooks too long it turns brown.

Serve with eggs on top and roasted onions and some of the chili spice.

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Substitutions

Also, here are some ideas if you don´t like or don´t have the exact ingredients available, or just prefer a different version.

  • Parsnip - you can also use equal amount of celeriac, sweet potatoes, butternut squash, not quite the same flavour but they work ok.
  • Kale - you can also use green cabbage, swiss chard or even tenderstem broccoli
  • Leek - you can also use scallions or regular onions
  • Eggs - you can leave these out. If you need some protein, you can also add chickpeas to the recipe. Simply cook those with the parsnips in the sauce before adding the kale.

This parsnips recipe is perfectly adaptable as you can see. It can even be served on cooked noodles or rice. Perhaps you don´t like it spicy or less spicy. Then simply leave out the shichimi or chili. You can also use a poached egg, or a hardboiled egg cut into wedges. I have also made it using sriracha sauce - simply add this to the sauce.

Equipment

For this recipe I used a seasoned old wok, and a good sharp knife and a chopping board. You likely have those

How to store the stirfry with roasted parsnips

The cooked recipe will keep a day or 2 in the fridge. But I don´t find this type of recipe benefits from being stored, so I recommend to eat it freshly prepapred. The kale looses its freshness I find. However, if you do wish to store it, you can cook it without adding the kale and set aside the amount you wish to store. Then simply heat it up again the next day and add the fresh kale to that portion and fry the eggs.

Top tip

Be sure to have enough sauce in the final dish. So keep a cup of water next to the wok so you can add it if it cooks dry.

FAQ

Question 1

Can you stir fry kale?
Answer: Certainly, you can - it is excellent in stirfries. It absorbes the sauces really well and goes soft and tender and adds a bright green touch to the dish. Just be sure to add it last because it cooks quickly and once overcooked it goes brown.
How to cook frozen parsnips?
Answer: Usually these come in slices or cubes - so just roast or fry them like regular fresh parsnips. They made needs a bit longer. You can also cook them in an airfryer with a bit of oil and then add them to the dish.

Looking for other recipes like this? Try these:

Pairing

Noodles or rice - or just on its own.

📖 Recipe

Roast parsnip stir fry with leeks and kale

Warming Winter stirfry with roasted parsnips, kale and leeks topped with fried eggs

A spicy warming recipe using season vegetables
Print Pin Rate
Prep Time: 30 minutes
Cook Time: 20 minutes
Servings: 1

Equipment

  • 1 wok or frying pan
  • 1 small frying pan for the eggs
  • 1 knife
  • 1 Chopping board
  • 1 small bowl for mixing the sauce

Ingredients

  • 1 large parsnip, or 2 small ones
  • 2 tablespoons vegetable oil I used coconut oil
  • 1 medium sized leek Mine was not very large. Use half it is large
  • 5 stalks of fresh kale. Or handfull if you have it chopped.

Sauce/marinade

  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 clove of garlic, minced
  • ½ tablespoon srichacha sauce (optional) Or use ketchup Also slightly hot, so use ketchup if you prefer a less hot dish
  • 1 teaspoon roasted sesame oil Adds a nutty flavour - try not to leave it out
  • ½ teaspoon honey/sugar
  • 100 ml water You can thin the sauce to the desired taste and texture.
  • ½ teaspoon shicimi togarashi - japanise 7 spice Careful here -as it is rather spicy. So don´t follow this amount blindly. Test it first with a pinch. Or use chili flakes to taste

Fried eggs

  • 2 tablespoons oil
  • 2 eggs

Instructions

  • Step 1. Prepare the vegetables. Wash and peel the parsnip(s). Wash the kale, Wash the leek well - they can be quite dirty inside near the top and you don´t want a sandy crunch.
  • Step 2. Chop the parsnip(s) into evenly sized smaller pieces/cubes - see picture.
    Slice the leek. Remove the stem from the kale and tear into bitesized pieces. Set aside

Step 3. Prepare the marinade. In a small bowl mix soy sauce, rice vinegar, minced garlic, sriracha sauce/ketchup, sesame oil, honey/sugar, water. Whisk with a fork. Add shicimi togarashi (or chili flakes) last to taste

  • Step 4. Heat the wok with the oil. When oil is hot add the parsnips and fry them for 10-15 mins at medium to high heat until they are cooked all the way through and slightly brown with dark spots and caramelised. While they are cooking heat up the pan for the fried eggs and begin frying the eggs so they are ready.
  • Step 5. Add the leeks to the parsnips and sautee them for 1 minute until soft but still green. Add the sauce and let it cook for 3 minutes, Here you can also add other ingredients such as chickpeas. Be ready to add water if the sauce cooks in. While this is cooking tend to the eggs on the other pan and set them aside once they are done. I prefer the yolk to still be soft.
  • Step 6. Add the kale to the wok, mix let it steam in the sauce for 1 minute or until tender and bright green - be careful not to overcook it as it will turn brown. Serve in a deep dish with the fried eggs on top. Drizzle with roasted onions, and more 7 spice (if you like it spicy) and serve. Enjoy!

Nutrition

Serving: 400g

Tangy Tuna Salad with Beans and Avocado

Recipe for a Tuna Salad with lemon vinaigrette: A Quick and Satisfying Meal for lunch or dinner

Tins of tuna - well I know some people love to hate the protein rich long-lasting preserved fish - but I still aim to always have in in my cupboard those easy tuna salads or sandwiches, for when I just don´t feeling like cooking. Today was such a night, and I really fancied a fresh and tangy salad after all the rich Christmas and New Year food.

So if you are also looking for a go-to tuna salad recipe that's not only delicious but equally satisfying for lunch or dinner? Look no further! This salad is a variation of a Salad Nicoise, another personal favorite. It is perfect for a solo meal or for sharing. And it pairs well with a slice of crusty sourdough bread or toast.

I used tin of tuna in brine - I never bother with the ones in oil, as I prefer to "oil it" myself with a good quality cold pressed oil, but you can of course use whatever you prefer. I also had some cherry tomatoes, celeriac, overripe avocado and a tin of white beans.

tuna salad

Let's dive into the details of this tuna salad recipe

Tuna salads are both easy and cheap with ingredients most of us have in the cupboard - some may disagree here of course, but who cares as they are probably not even reading this post.

If you don´t have all of the ingredients at hand, other fresh veggies work equally well. Bell peppers, cucumber or other fresh herbs work well too - especially thyme. You can also use white wine vinegar here instead of lemon juice. If you do, be sure to add it carefully as it is strong. I know I hardly ever follow measurements myself, unless they are crucial. Mostly I use recipes as an inspiration adding whatever I have at home or prefer.

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Ingredients

What goes into a healthy tuna salad?

These were the ingredients I used for the Tangy Tuna salad. Feel free to try other ingredients. Chickpeas would also work well in this salad, or chopped bell peppers. It is a very versatile salad.

tuna salad ingredients
  • Tin of tuna - I use the ones in brine, but you can use oil if you prefer. Just add less olive oil if you do.
  • White cannelini beans - you can use chickpeas instead
  • Red onion - and you can use any salad onion instead.
  • Stalk of celery - you can also use chopped bell peppers or cucumber
  • Capers - you can leave these out or use cornichons instead, or even green olives
  • Cherry tomatoes - you can use any larger tomato instead
  • Avocado - you can leave this out
  • Parsley - you can use thyme instead
  • Lemon juice - you can use white wine vinegar or apple cider vinegar here instead
  • (Egg) - you can add a chopped hardboiled egg

And finally here is the recipe card below.

📖 Recipe

Tangy Tuna Salad with white beans and avocado

A lemony fresh salad with basic cupbard ingredients
Print Pin Rate
Course: Salad
Cuisine: American, French, Italian, Mediterranean
Keyword: healthy tuna salad, salad nicoise, tuna salad, tuna salad with avocado, tuna salad with lemon
Prep Time: 15 minutes
Servings: 2 People
Calories: 350kcal
Cost: 3

Equipment

  • 1 Kitchen knife
  • 1 Chopping board
  • 1 Salad bowl
  • 1 smaller bowl

Ingredients

  • 1 tin Tuna, drained
  • 1 tin Canellini beans or similar white beans
  • 1 stalk Celery, chopped
  • 1 Avocado, cubed
  • ½ bunch Parsley, chopped
  • 1 tablespoon Capers

Lemon vinaigrette

  • 1 Lemon Cut in halves. Start with half and see what you prefer. I likevery tangy flavours
  • 2 tablespoons Olive oil cold pressed, extra virgin
  • 1 teaspoon Dijon mustard
  • 1 clove of Garlic, minced
  • 1 teaspoon honey or maple syrup.

Instructions

  • Chop the tomatoes intohalves, dice the avocado, dice the celery. Chop the parsley, slice the onionfinely. Open and drain the tin of tuna and the tin of white beans. Combine in abowl with adding the tin of tuna and the tin of white beans and mix gently.
  •  Combine the juiced lemon (½ to begin with), olive oil, minced garlic, Dijon mustard, honey/maple syrup in a small bowl andwhisk it well with a fork or a small whisk, until you get an emulsion.
    1 Lemon
  • Add vinaigrette dressing to the tuna salad to taste- as much as you prefer. Mix well. I will easily use all of this dressing inone go, but I do like a lot of dressing on my salads.
  • Serve with a slice of sourdough bread

Nutrition

Serving: 1250 | Calories: 350kcal

FAQ

Question 1

Does the tuna salad keep until the next day? Answer: No. I would personally not store a mixture of fish and raw veggies for food safety reasons. Also it is just best eaten fresh.

Pairing

This tuna salad goes well with a good slice of sourdough bread - toasted or fresh.

Top tips

When you prepare the salad dressing for the tuna salad be sure to add lemon juice to taste. You can also you white wine vinegar or apple cider vinegar, though you may want to add a little less or a little water, as these can be quite sour. If you leave out capers you may want to add a little extra salt to the marinade.

You can also add a dash of hot pepper sauce such as Tabasco. An hardboiled egg would also go well with this tuna salad.

Some suggested equipment and condiments

For those who feel like shopping, or just want to see what type of mustard or oil I am using:

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