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Quick healthy lunch recipes — vibrant kale and fennel bean salad with tuna, served in a clear glass bowl with white beans, lemon dressing, and fresh herbs on a bright kitchen counter.

Kale and Fennel Bean Salad

This quick kale and fennel bean salad is ideal for busy workdays, offering protein-packed satisfaction without heaviness. Fennel brightens the earthy kale with a licorice note, while vinegar tenderizes it chemically—no massaging required.
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Prep Time 10 minutes
Total Time 10 minutes
Course Lunch
Cuisine Mediterranean-inspired American
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 cups chopped kale
  • 1 fennel bulb, thinly sliced
  • 1 (15 oz) can cannellini beans, rinsed and drained
  • 1 (15 oz) can kidney beans, rinsed and drained
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 (5 oz) can tuna in water, drained and flaked
  • 1 celery stalk, diced
  • 1 carrot, diced
  • 2 tablespoons chopped fresh parsley or basil
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • Salt and pepper to taste

Instructions
 

  • Toss the kale, fennel, celery, carrot, and all beans in a large bowl for even distribution.
  • Fold in the tuna and herbs gently to avoid breaking up the flakes.
  • Whisk olive oil, vinegar, salt, and pepper in a small bowl—the emulsion creates a creamy coating without mayo.
  • Pour over the salad and mix well; let it rest 5 minutes for flavors to blend as the acid softens the kale.
  • Enjoy chilled or at room temp ideal for desk dining.