Healthy Kale and Fennel Salad Packed with Protein and Fiber
This kale and fennel salad is a nutritious blend of vibrant flavors and bold textures, featuring protein-packed beans and a zesty vinaigrette, making it a perfect hearty yet refreshing meal.
Ingredients
- 1/2 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1/3 cup extra-virgin olive oil
- Kosher salt and freshly ground black pepper
- One 14.5-ounce can cannellini beans, rinsed and drained
- One 14.5-ounce can kidney beans, rinsed and drained
- One 14.5-ounce can chickpeas, rinsed and drained
- One 3-ounce can wild-caught tuna in oil, drained and flaked
- 1 fennel bulb, thinly sliced, fronds reserved and roughly chopped (about 1 tablespoon)
- 2 celery stalks, thinly sliced
- 1 small carrot, thinly sliced into rounds
- 4 ounces Tuscan kale, tough stems removed, leaves thinly sliced (about 2 cups)
- 1/4 cup fresh parsley, finely chopped
- 2 tablespoons fresh mint, finely chopped
Instructions
- Whisk together vinegar and mustard in a large mixing bowl until smoothly combined.
- Slowly drizzle in olive oil while continuing to whisk, creating a creamy vinaigrette.
- Add 1/2 teaspoon salt and a few grinds of black pepper, then adjust seasoning to taste.
- In the same bowl, toss in the cannellini beans, kidney beans, chickpeas, tuna, fennel, celery, carrot, and kale. Mix gently but thoroughly to coat everything evenly with the dressing.
- Sprinkle parsley, mint, and chopped fennel fronds over the salad, and toss lightly again to combine.
- Taste once more. Add more salt or pepper if necessary, then serve immediately!
- If meal-prepping, cover and store in the refrigerator for up to 3 days. This salad’s flavors intensify beautifully over time.