Mediterranean Kale Tuna Salad

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Kale is a tough vegetable. Almost no one I know really likes it. Since discovering the best way to eat kale awhile back, I love it.
Mediterranean Kale Salad
This Mediterranean kale salad is definitely a favorite of mine. It’s healthy and filling, and since it’s got protein from tuna, it’s the perfect salad to eat when you don’t want to heat your kitchen to a million degrees.
the best way to eat kale
And, because it’s loaded with flavorful ingredients like olives, feta, and peppadew peppers, it’s amazingly delicious. For a salad, could you ask for anything more?
For me, the best way to eat kale depends on a couple things. First, I am particular to Tuscan kale. It’s the one with the long, dark leaves. Also called dinosaur kale, or lacinato, it’s kind of sweet, and insanely healthy. So when I make this Mediterranean kale salad, I typically use this one.
the best way to eat kale
I slice the kale into thin ribbons and then grab a giant salad bowl. As I add the kale to the salad bowl, I massage it with my fingers. Just press it to soften the leaves. Then I add a big pinch of coarse sea salt. These two things make a huge difference when making a kale salad.
For most of my salads, I use a combination of kale and Romaine. It’s crunchy, fresh-tasting, familiar, and not hard to chew. There’s nothing worse than having to chomp on a salad for an hour.
From there, I add the remaining ingredients. In this case, all the flavorful things listed above, plus some pita chips, and a can of oil-packed tuna. The dressing is a very simple concoction of olive oil, red wine vinegar, lemon, and garlic. I have found that the simplest dressings are often the best, especially in the case of salads packed with umami ingredients like this one.
Mediterranean Kale Tuna Salad
Mediterranean Kale Salad

Mediterranean Kale Tuna Salad

Full of flavorful ingredients, this Mediterranean kale salad will show you the absolute best way to eat kale. Perfect for hot summer days when cooking isn’t an option.
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Prep Time 15 minutes
Servings 2
Calories 659 kcal




  • 1 bunch Lacinato kale sliced into thin ribbons
  • 1 head Romaine chopped into bite sized pieces
  • 10 kalamata olives pitted, chopped
  • 6 sun-dried tomatoes sliced
  • 6 peppadew peppers sliced
  • 4 ounces crumbled feta cheese
  • 1/2 cup crumbled pita chips
  • 1 can tuna packed in olive oil
  • Coarse sea salt


  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • Juice and zest of 1 lemon
  • 1 clove garlic grated
  • Pinch dried oregano
  • Sea salt and fresh ground pepper to taste


  • Grab your largest salad bowl. Add the sliced kale to the bowl, massaging it lightly as you add it. Add a pinch of coarse salt and toss with your hands.
  • Add the remaining ingredients, breaking up the tuna as you add it.
  • Combine the dressing in a jar and shake. Taste, adjust the seasoning.
  • Add this to the salad, and toss until well combined.
  • Serve immediately.


Storing leftovers: You can store leftovers in the fridge, but if you make this salad ahead for later, you should dress just before serving.
Variations: Anything can be added to this salad — roasted garlic cloves, artichokes, any type of olives, capers, hard boiled egg.
Pairs well with: Garlic Confit, Chickpea Flatbread, Black Pepper Cheddar Bread


Calories: 659kcalCarbohydrates: 15gProtein: 36gFat: 51gSaturated Fat: 14gPolyunsaturated Fat: 6gMonounsaturated Fat: 28gTrans Fat: 1gCholesterol: 66mgSodium: 1347mgPotassium: 589mgFiber: 3gSugar: 6gVitamin A: 5357IUVitamin C: 5mgCalcium: 332mgIron: 3mg
Nutrition information is only an estimate provided by an online nutrition calculator. View full nutrition disclousre.
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