Sicilian Kale with Tuna, Capers, Cannellini Beans

Sicilian Kale with Tuna, Capers & Cannellini Beans

Is kale the new bacon? A recent article in The Balitmore Sun summarizes the sudden rise of this superstar green. And it’s true (much to the liking of this dietitian), kale IS all over food blogs –  I swear I see a new kale chip recipe almost daily. Can other bitter greens (like mustard, collards, dandelion, Swiss chard) be far behind?

Here’s a recipe I’ve been making and tweaking for years – and the first one that got me to sit up and notice kale instead of wrinkling my nose at its bitterness. I like to blanch heartier greens (boil in water for a few minutes & drain before sautéing) as a way to take out some of the bitter (an absolute must for broccoli rabe, in my book.) The other hook with this dish to add just a pinch of sugar, along with briny olives & capers and a touch of heat to marry all the fabulous flavors together. Toss in tuna & beans and you have a one pot meal and perhaps not even any leftovers – to this day, I still marvel at how huge bunches of greens wilt down into just a few servings.

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Sicilian Kale with Tuna, Capers and Cannellini Beans

Sicilian Kale with Tuna, Capers & Cannellini Beans

Jazz up your canned tuna with this Sicilian style dish adding kale, capers and cannellini beans.

  • Author: by Deanna Segrave-Daly, RD
  • Yield: 4 1x

Ingredients

Scale
  • 1 pound of kale, chopped, stems removed
  • 3 tablespoons olive oil
  • 1 medium onion, choped
  • 3 garlic cloves, minced
  • 1/4 cup olives, chopped
  • 1/4 cup capers, drained
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon sugar
  • 1 (6 ounce) can tuna in water, drained
  • 1 (15 ounce) can cannellini or white beans, drained and rinsed
  • Salt & pepper

Instructions

  1. Fill a large pot 3/4ths full of water and bring to a boil. Add kale and lower to medium-high heat. Boil for 3 minutes then drain.
  2. Place empty pot back onto stove on medium heat and add olive oil. Add in onions and saute for 5 minutes. Add in garlic and saute another minute.
  3. Add olives, capers and pepper flakes, cook for 2 minutes and then add in kale and sugar. Stir until incorporated and cover with lid.
  4. Stir occasionally and cook for an additional 10 minutes.
  5. Mix in tuna and beans, cook until just heated, about 3 more minutes.
  6. Remove from heat and season with salt and pepper.

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Sicilian Kale with Tuna, Capers & Cannellini Beans

Are you a kale lover or do you have another favorite green?

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We’re Serena & Deanna, two dietitians who love food as much as you do!  

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