Chillier temperatures don’t have to spell the end of salad season! Now is the time to swap delicate lettuces for sturdier ingredients like Belgian endive, a crisp winter green with a slightly bitter flavor. With its vibrant mix of texture, flavor, and color, this Apple Walnut Salad proves that winter salads can be just as enticing! 

Sweet sliced apples, earthy walnuts, and tangy Apple Cider Vinaigrette are traditional partners for endive, but it’s the addition of dates that gives this recipe extra flair and a pop of chewy sweetness in every bite. What makes it irresistible to me, though, is the way the crumbled cheese breaks down and coats the ingredients with creamy, tangy goodness. Yum!  

What is in Apple Walnut Salad?

Though this salad boasts a restaurant-level elegance, it’s made with easy-to-find ingredients. You’ll need:

• Apple Cider Vinaigrette: Made with apple cider vinegar, honey, Dijon mustard, and extra virgin olive oil, this homemade dressing pairs beautifully with the sweet Pink Lady apples and fresh salad greens. Since you’ll need only a few tablespoons for this recipe, transfer the rest to a small jar and store in the fridge for up to 7 days.
  • WHAT TO DO WITH LEFTOVER DRESSING? Use for just about any simple salad throughout the week, or to make these Roasted Beets with Labneh and Chives.
• Belgian endive: With a pleasantly bitter flavor and crisp, juicy leaves, sliced endive contrasts with the sweetness of the apples and dates. Endives are traditionally paired with strong cheeses, such as the chevre we’re using in this salad. Their color varies and can be either reddish purple or light green.
• Baby arugula: Adds a peppery bite and color to the salad.
• Pink Lady apple: These rosy-hued apples are sweet and tart, and help cut the bitterness of the endives. They are also a variety that tend not to brown as quickly.
• Deglet Noor dates have a rich, honey-like flavor. It’s easy to find them already pitted, and they have a firm texture that makes them easy to slice. Feel free to substitute other types of dates, such as the larger Medjool variety. 
• Toasted walnuts Rich and earthy, walnuts add both flavor and crunch to the salad. Toasting them helps draw out their sweet and buttery flavor.
• Chevre (goat cheese): With its tangy texture and buttery texture, this soft French cheese is sold in small logs. When chilled, it’s easy to crumble with your fingers, like feta cheese. At room temperature, it becomes soft and spreadable.
• Kosher salt and freshly ground pepper heighten the acidic flavors of the vinaigrette and the salad ingredients.

Best Apples for Salad

While you can use any apple variety have on hand, I like sweet Pink Lady apples for this apple walnut salad. Besides adding a gorgeous rosy hue and sweet-tart flavor, they tend not to brown as quickly as other red-skinned apples like Fuji or Honeycrisp. Other varieties that are slow to turn brown include Empire and Courtland.

How to Prevent Apples from Browning

Of course, you can always use a trick to slow the browning process of whatever apple you have on hand.

The easiest way to keep apples looking fresh is to toss the cut slices in a bowl with a tablespoon of fresh lemon juice. The citric acid in the juice slows the chemical reaction that happens when cut apples are exposed to the air. It also helps to slice the apples just before you plan to serve the salad, and toss immediately with the vinaigrette.

How to Make Apple Walnut Salad 

If you already have the vinaigrette on hand, this salad takes just a few minutes to prepare. Be sure to slice the apples just before serving to prevent them from turning brown.

• Toast the nuts: Preheat an oven or toaster oven to 350°F. Spread 1/2 cup walnuts on a small baking sheet and bake in the hot oven until they turn golden brown and smell toasty, about 10 minutes. Let cool completely before roughly chopping.
• Meanwhile, make the Apple Cider Vinaigrette: In a small bowl, whisk 1/4 cup apple cider vinegar, 1 tablespoon honey, and 1 teaspoon Dijon mustard. Stir in 1 minced garlic clove. Then, whisking continuously, slowly drizzle in 1/2 cup olive oil until fully emulsified. Season with salt and pepper to taste.  
• Slice the endive: Rinse 2 medium heads of endive under cold, running water and pat dry. Clean and dry 2 ounces of arugula, if necessary. Slice the endive in half lengthwise. With a sharp paring knife, make a small, triangular notch to remove the cores. Then, slice endive quarters crosswise into strips and transfer them to a large salad bowl or serving platter. Mix in the arugula.
• Mix: Pit and slice 1/4 cup dates lengthwise into thin strips and sprinkle on the salad. Cut 1 apple into thin slices and add to the bowl. Add the walnuts and sprinkle with chevre cheese (about 1 1/2 ounces).
• Dress and serve: Divide the salad among plates and top with the more crumbled chevre. Season with a pinch of salt and more ground pepper, if you like. 

Ways to Mix it Up

While there’s no fail-safe formula for the perfect salad, this one comes close, combining sweet and bitter flavors, and crunchy and creamy textures, all brought together by a tangy dressing. As long as you keep this general formula in mind, feel free to play around with the ingredients. Here’s how:

• Vary the salad greens: Use spicy watercress and bitter purple radicchio in place of the endive and arugula.
• Change up the cheese: Use crumbled feta, shaved Parmesan, or salty ricotta salata instead of goat cheese.
• Pears: While I love the crispness of the apples, sliced, ripe pears are equally delicious. I’d use a firmer-fleshed variety like Bosc.
• Switch up the nuts: I love the combination of fall fruit and chopped, toasted hazelnuts, which are sweeter than walnuts and add a nice crunch.

What to Serve with Apple Walnut Salad

Since this salad is already packed with flavor, it doesn’t need much competition from a main course! I recommend serving it with a simple dish like our Lemon Garlic Chicken, made with chicken breast cutlets that are quickly cooked on the stove-top. 

For an easy, weeknight dinner, nothing beats soup and salad. I like this hearty one-pot, vegetarian Healthy Potato Soup, flavored with warming spices like cumin and paprika. And when the weather gets chilly, I find myself craving this classic Simple Mushroom-Barley Soup, brimming with the umami-rich flavors of mushrooms and tomatoes.

It’s also elegant enough for the holidays or any dinner party roast. Kleftiko, a show-stopping Greek dish of lamb in parchment, will match the salad’s wow-factor.

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Apple Walnut Salad

This simple fall-winter salad is fit for weeknights and dinner parties alike! Walnuts bring a lovely gluten-free crunch, and feel free to leave off the cheese for a vegan option.

Course Salad

Cuisine Mediterranean

Diet Gluten Free, Vegetarian

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 208.9kcal

Author Abigail Chipley

Ingredients

• 2 medium endives
• 2 ounces baby arugula (about 3 cups)
• 1/4 cup Deglet Noor or Medjool dates, pitted and sliced lengthwise into thin strips
• 1 Pink Lady or Gala apple, cored and thinly sliced
• 1/2 cup toasted walnuts (see note)
• 3 ounces chevre goat cheese, crumbled
• 2-3 tablespoons Apple Cider Vinaigrette
• Kosher salt
• Freshly ground pepper

Instructions

• Mix: Slice the endive in half lengthwise and use a small sharp knife to remove the cores. Slice crosswise into strips and add to a large salad bowl or serving platter. Toss in the arugula, dates, apples, walnuts, and half of the cheese.
• Dress and serve: Drizzle on the dressing and toss gently. Season to taste with salt and pepper. Divide the salad among plates and top with the remaining cheese.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, cumin, and Aleppo pepper used in this recipe.
• To toast the walnuts: Preheat an oven or toaster oven to 350°F. Spread the nuts on a small baking sheet bake in the hot oven until they turn golden brown and smell toasty, about 10 minutes. Let cool on the baking sheet completely before roughly chopping.
  • This same method works equally well for a variety of nuts, including almonds, hazelnuts, and pecans.
• Getting ahead: Wait to slice the apples and dress the salad until the final moments.
• To further prevent apples from browning: The easiest way to keep apples looking fresh is to toss the cut slices in a bowl with a tablespoon of fresh lemon juice. The citric acid in the juice slows the chemical reaction that happens when cut apples are exposed to the air.
• Nutrition calculation does not include the Apple Cider Vinaigrette. 

Nutrition

Calories: 208.9kcal | Carbohydrates: 16.7g | Protein: 7g | Fat: 14.2g | Saturated Fat: 4g | Polyunsaturated Fat: 7.1g | Monounsaturated Fat: 2.3g | Cholesterol: 9.8mg | Sodium: 83.4mg | Potassium: 290.9mg | Fiber: 3.7g | Sugar: 11.7g | Vitamin A: 604.9IU | Vitamin C: 5.2mg | Calcium: 80.4mg | Iron: 1.2mg

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Chicken and chickpea salad is your answer to simple, healthy meals you can make ahead and enjoy all week long. I made it one afternoon to give new life to leftover chicken in my fridge. I took a page from my favorite Healthy Chicken Salad recipe, but added a protein-boost from a can of chickpeas from my pantry. 

Smashing the chickpeas just a bit gives the salad an incredible richness, combining with the Greek yogurt dressing to make it even creamier with no mayo necessary. Then you bring the big Mediterranean flavor with fresh parsley, bright and chewy sun dried tomatoes, and Dijon-spiked Greek yogurt dressing.

It’s feel-good, very filling, and healthy but I can honestly say you’ll look forward to eating it. Make ahead for nutritious meals on-demand, or spoon between toast for a tasty chicken salad sandwich with a twist. 

What Is In Chicken and Chickpea Salad?

Simply combining chicken with chickpeas and tossing it with store-bought dressing would be rather bland and turn a precious lunch break into a chore. To make a salad you’ll actually want to eat—one that brings joy—you need bright, fresh flavors and a good amount of textural variety. 

For the Chickpea Chicken Salad

• Chickpeas: You can, of course, cook your chickpeas from scratch but it’s really not necessary with this recipe. They will be mashed so the slightly overcooked quality of canned chickpeas is completely fine. Just look for a can without a bunch of extras.  
• Chicken breast: Any cooked chicken breast works here: poached, pan-seared, or even grilled chicken breast. It’s a great way to use up leftovers! It just needs to be tender enough to shred, so avoid anything that’s overcooked or crispy (or in the worst case you can chop it). Rotisserie chicken is also a solid option.
• Celery brings a welcome crunch to contrast the creaminess of the chickpeas. 
• Shallots add oniony flavor without overpowering. 
• Sun dried tomatoes add yet another textural variety and bright burst of tart-sweet flavor. I like these all natural vine-ripened sun dried tomatoes from Turkey.
• Parsley adds a lemony note and freshness. 

For the Creamy Greek Yogurt Dressing

• Greek yogurt replaces the mayo for a more balanced flavor and protein boost. 
• Dijon mustard gives the dressing a peppery kick and richer body. Stone ground and smooth both work well here.   
• Lemon juice adds a hit of acidity for balance and freshness. 
• Garlic brings sweet and savory depth of flavor. 
• Seasoning: Sweet paprika and Urfa biber add sweet, spicy, bright depth (see “Ingredient Spotlight” below for a deeper dive on Urfa biber. Salt and pepper enhance the flavor. 
• Extra virgin olive oil brings a richness and nuance that other oils lack. It does vary greatly depending on the quality of oil you’re using. Make sure it’s an extra virgin variety with a pleasant flavor (I love our buttery-smooth Italian Nocellara with this recipe).

Ingredient Spotlight

This chickpea and chicken salad recipe uses mostly Mediterranean seasonings that are pantry staples in the U.S., with the exception of one spice you may not be familiar with: Urfa Biber.

This deep red chili pepper comes from Southern Turkey, where they sun-dry the fresh peppers, then tightly wrap them to “sweat” before drying once more and grinding them into flakes. This gives the spice a tannic, earthy, and slightly smoky quality, similar to a robust red wine.

The peppers used to make Urfa Biber also aren’t as hot as the chili pepper used to make your typical crushed red chili flakes, so they add a more nuanced spice without dominating the dish with heat. I think you should give this fascinating Mediterranean spice a try! I trust you’ll soon be swapping out your chili flakes left and right, from topping soups to popcorn to your morning eggs.

• READ MORE: Urfa Biber: The Turkish Chili Pepper You Want In Your Spice Drawer
• TRY IT: Order all natural Urfa biber from our spice shop.
• BEST SUBSTITUTE: Aleppo pepper or red pepper flakes. 

Swaps and Substitutions 

The base of this recipe is the punchy dressing, creamy chickpeas, and shredded chicken. You can take it so many ways from there. Some ideas:

• Chickpeas: White beans.
• Celery: Green apple will bring a similar crunch and pair well with the other ingredients (of course keep in mind their assertive tart-sweet flavor).
• Shallot: Scallion or red onion. 
• Sun dried tomatoes: You can leave this out, or swap for a briney flavor profile with capers or olives.
• Lemon juice: Lime juice or red wine vinegar.
• Parsley: Another tender green herb, like basil or cilantro. 

How to Make this Chicken and Chickpea Salad Recipe

Chickpea chicken salad is quick and easy, particularly with canned chickpeas and rotisserie chicken. Ideally, though, give yourself extra time so the salad can chill in your refrigerator, soak up the dressing, and become even more vibrant. Here are the steps:

• Make the dressing. In a large mixing bowl, add 1/3 cup Greek yogurt, 3 tablespoons Dijon mustard, the juice of 1 lemon, 1 finely chopped garlic clove, and a big glug of olive oil. Season with 1 teaspoon each sweet paprika and Urfa Biber (or red pepper flakes) and a big pinch of salt and pepper (about 1/2 teaspoon each). Whisk until well combined. 
• Mix the salad. To the bowl with the yogurt dressing, add 1 (15-ouonce) can drained and rinsed chickpeas. Lightly smash the chickpeas with the back of a spoon or fork, then add 12 ounces of shredded chicken breast, 2 finely chopped celery ribs, 1 to 2 finely chopped shallots, 1/4 cup roughly chopped sun dried tomatoes, and 1/2 cup roughly chopped parsley. Mix until well combined. 
• Chill (optional). If you have the time, allow the chicken salad to chill in the fridge for 20 minutes or so before serving to let the flavors meld (this is optional). Serve in the bowl or make chicken salad sandwiches using your favorite bread. 

Ways to Mix it Up 

You can tweak this recipe if anything doesn’t speak to you, or to keep things interesting while you make it on repeat. Here are some ideas to make this chickpea chicken salad your own:

• Use aioli in place of the yogurt: If you love a classic chicken salad with mayo but want a higher quality oil and richer flavor, swap the yogurt for this Garlic Aioli. It will be quite garlicky, so start with 3 tablespoons and adjust to taste. You’ll want to hold off on adding more garlic to the dressing as well.
• Use a different dressing: Any of the dressings from this list of 10 Healthy Salad Dressing Recipes would work well. 
• Add avocado for even more creaminess. 

What to Serve with Chicken and Chickpea Salad

You can serve this chicken salad all on its own, on toast open-faced, or between toasted bread as a sandwich. I also like to scoop it onto Pita Chips for a snack.

If you’re meal-prepping for lunch, keep this antioxidant-rich Karkade (Iced Hibiscus Tea) at the ready in your fridge. It goes a long way to curb a soda craving and will set up your afternoon with a nice refreshing treat to look forward to.

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Chicken and Chickpea Salad

This protein-packed recipe just gets better the next day, making it perfect for meal prepping healthy meals for the week. The smashed chickpeas give the salad a creamier texture and add enough heft to make it filling enough on its own. Alternatively, serve on toast open-faced or between bread for a chicken salad sandwich with a twist.

Course Entree/Salad

Cuisine American/Mediterranean

Diet Gluten Free

Prep Time 15 minutes minutes

Chilling Time (optional) 20 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 269.1kcal

Author Suzy Karadsheh

Ingredients

For the Creamy Greek Yogurt Dressing

• 1/3 cup whole milk Greek yogurt
• 3 tablespoons Dijon mustard
• 1 lemon, juiced
• 1 garlic clove, finely chopped
• Extra virgin olive oil
• 1 teaspoon sweet paprika
• 1 teaspoon Urfa Biber (or 1/2 teaspoon red pepper flakes)
• Kosher salt
• Black pepper

For the Chicken Salad

• 1 (15-ounce) can chickpeas, drained and rinsed
• 12 ounces cooked chicken breast, shredded (about 2 1/2 cups)
• 2 celery ribs, finely chopped
• 1 to 2 shallots, finely chopped
• 1/4 roughly chopped sun dried tomatoes
• 1/2 cup roughly chopped fresh parsley

Instructions

• Make the dressing. In a large mixing bowl, add the yogurt, mustard, lemon juice, garlic, a big glug of olive oil, paprika, Urfa biber, and a big pinch of salt and pepper (about 1/2 teaspoon each). Whisk until well combined.
• Mix the salad. Add the chickpeas to the bowl with the dressing and lightly smash with the back of a spoon or fork. Add the shredded chicken, celery, shallots, sun dried tomatoes, and parsley. Mix until well combined.
• Chill (optional). If you have the time, allow the chicken salad to chill in the fridge for 20 minutes or so before serving (this is optional, especially if using leftover chicken that’s already been in the fridge). Serve in the bowl or make chicken salad sandwiches using your favorite bread.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, Urfa biber, and sun dried tomatoes used in this recipe.
• Feel free to save time and repurpose leftover chicken, or use rotisserie. 
• Store, covered in your refrigerator, for up to 3 days.

Nutrition

Calories: 269.1kcal | Carbohydrates: 20.2g | Protein: 34.6g | Fat: 5.8g | Saturated Fat: 1.2g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 1.9g | Trans Fat: 0.003g | Cholesterol: 73.1mg | Sodium: 495.9mg | Potassium: 534.8mg | Fiber: 6.6g | Sugar: 2.1g | Vitamin A: 936.9IU | Vitamin C: 25.3mg | Calcium: 98.7mg | Iron: 3.2mg

Urfa Biber

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While two of the main ingredients for this Tuna White Bean Salad are canned, the addition of juicy cherry tomatoes, red onions, and piles of fresh basil and parsley amp up the freshness factor. And unlike the familiar mayo-heavy version, ours is dressed with a bright, lemony vinaigrette made with heart-healthy extra-virgin olive oil.

Of course, you are welcome to pile it on bread, Focaccia, or stuff it in a Pita, but I prefer eating it on top of a handful of baby spinach or peppery arugula. There’s no need to dress the greens, as the vinaigrette from the tuna salad is dripping with flavor. If guests show up unexpectedly, serve it on garlic-rubbed toasts and call it an appetizer!

This salad is even better made the day before, as the longer it sits, the more the beans and tuna absorb the delicious lemony dressing. If there are any leftovers, scoop them up with some whole-grain crackers, or just eat straight out of the fridge with a fork. 

What Is In Tuna and White Bean Salad?

• Lemon juice: The richness of tuna and cannellini bean salad cries out for lemon juice! The acidic flavor brightens and brings out the flavor of both the fish and the beans.
• Extra virgin olive oil: It’s important to use a high-quality extra-virgin olive oil to make the vinaigrette for this salad as tasty as can be–head over to our shop to stock up.
• Garlic and red onion: Fresh garlic adds a pungent flavor to the vinaigrette and crunchy red onions give the salad lovely color.
• Seasonings: Kosher salt and Aleppo pepper draw out the flavor of the beans and tuna. I prefer Aleppo pepper to red pepper flakes because it’s less spicy and has a fruity flavor that pairs well with the cherry tomatoes.
  • READ MORE: What Is Aleppo Pepper and How to Use It
  • TRY IT: Try our Aleppo Pepper Flakes
  • BEST SUBSTITUTE: Standard red chili flakes or Urfa Biber
• Cannellini beans: Large, white cannellini beans provide a creamy counterpoint to the tuna, and make the salad a satisfying meal.
• Cherry or grape tomatoes: Acidic yet sweet, tomatoes add color and texture to this salad.
•  Fresh herbs: Parsley and basil punch up the fresh, herbal flavor of the salad.
• Castelvetrano olives: Buttery and tender, these mild-flavored Sicilian olives go particularly well with canned fish.
• Water-packed canned tuna: The authentic Italian recipe would call for tuna packed in olive oil, but I prefer to use the water-packed variety and add my own olive oil.
• Baby spinach: Provides leafy goodness, and stands up to the strong flavors of the tuna and lemony dressing. 

How to Make Tuna White Bean Salad 

Made in one bowl, this salad requires only about 15 minutes or less, making it the perfect no-cook meal for a hot day.

• Make the dressing: In a large bowl, whisk together 1/4 cup lemon juice, two minced garlic cloves, and 1/4 cup extra virgin olive oil. Season with salt to taste and 1/2 teaspoon Aleppo pepper. 
• Combine salad ingredients: Add a can of drained and rinsed cannellini beans, 3/4 cup quartered cherry tomatoes, 1/2 sliced small red onion, 1/4 cup chopped parsley, and 1/4 cup slivered Castelvetrano olives. Stir to coat with the dressing, then gently fold in one can of drained water-packed tuna and 1/2 cup sliced basil leaves. 
• Serve, or store for later: Taste for seasoning, and add more salt and Aleppo pepper if desired. Divide two ounces of baby spinach (or your favorite green) among four plates and spoon the salad on top. 

Ways to Mix It Up: Swaps and Substitutions 

There are lots of ways to add your own spin to this salad, or just use up pantry ingredients you have on hand. Here’s how:

• Add steamed, sliced green beans in place of the tomatoes. 
• Use canned chickpeas or butter beans instead of cannellini beans. 
• Swap scallions for red onion. 
• For a sharper, more acidic dressing: Use a tablespoon of red or white wine vinegar instead of lemon juice. 
• Try another variety of olive or use capers: While I love the buttery flavor of Castelvetrano olives, salty, black oil-cured olives or Kalamatas are both flavorful additions. Capers are also a traditional partner with tuna.

What to Serve with Tuna White Bean Salad

Served over baby spinach or other greens, this tuna cannellini bean salad makes a satisfying stand-alone lunch. For a quick weeknight dinner, pair it with a bowl of Roasted Carrot Soup, flavored with warming spices like allspice and ginger, and a handful of Easy Homemade Pita Chips, dusted with za’atar. 

Even though there’s no mayo binding the ingredients together, this tuna salad is still great in a sandwich as long as you choose a bread that doesn’t give it a chance to spill out! Try it stuffed in our Easy Homemade Pita Bread, or wrap it in chewy Lavash, a traditional Middle Eastern flatbread that is easy to make at home.

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Tuna White Bean Salad with Spinach, Olives, and Basil

This is my go-to salad in the summer, something you can always throw together for an easy but satisfying meal.

Course Entree/Salad

Cuisine Italian

Diet Gluten Free, Low Lactose

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 187.2kcal

Author Abigail Chipley

Ingredients

For the Dressing

• 1/4 cup fresh lemon juice
• 2 garlic cloves, minced
• 1/4 cup extra-virgin olive oil
• 1/2 teaspoon Aleppo pepper
• Kosher salt

For the Salad

• 1 (15 ounce) can cannellini beans, rinsed and drained
• 3/4 cup cherry tomatoes, quartered
• 1/2 small red onion, thinly sliced
• 1/2 cup fresh parsley, coarsely chopped
• 1/4 cup green olives (such as Castelvetrano), pitted and slivered
• 1 (5 ounce) water-packed tuna (see note), drained and broken into large pieces
• 1/2 cup fresh basil leaves, thinly sliced
• 2 ounces (about 4 cups) baby spinach, for serving (optional, or swap in arugula or scoop into Pita Bread)

Instructions

• Make the dressing: In a large mixing bowl, whisk together the lemon juice, garlic, olive oil, Aleppo pepper, and a pinch of salt.
• Mix: To the bowl with the dressing, add the cannellini beans, cherry tomatoes, red onion, parsley, and olives. Stir to coat with dressing, then gently fold in the tuna and basil, being careful not to break up the tuna too much. Taste for seasoning and add more salt, Aleppo pepper, and lemon juice if desired.
• Finish and serve: Divide the spinach among four plates and top with the tuna salad. Serve immediately or refrigerate for up to 2 hours.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, olives, and Aleppo pepper used in this recipe.
• For longer storage: Leave out the tomatoes and basil and refrigerate overnight. Stir in the tomatoes and basil just before serving.
• Best tuna for this recipe: Because the olive oil used to pack tuna isn’t always the best quality, I prefer using water-packed tuna and adding my own high-quality extra-virgin olive oil. That way, I control both the flavor and the amount of oil. I try to use wild-caught Yellowfin whenever possible (look for the dolphin-safe label).
• A Note on Tuna Safety: Chunk light tuna, which comes from the smaller skipjack or yellowfin species, has less mercury than albacore. The FDA/EPA advises that women who are or might become pregnant, nursing mothers, and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe. (Talk to your healthcare provider if you have concerns about eating canned tuna.)

Nutrition

Calories: 187.2kcal | Carbohydrates: 5.6g | Protein: 8.2g | Fat: 15.4g | Saturated Fat: 2.2g | Polyunsaturated Fat: 1.7g | Monounsaturated Fat: 10.9g | Cholesterol: 12.8mg | Sodium: 233.2mg | Potassium: 304.3mg | Fiber: 1.5g | Sugar: 1.9g | Vitamin A: 2384.6IU | Vitamin C: 28.3mg | Calcium: 51.5mg | Iron: 2mg

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This simple salad was inspired by a summer attempt to grow my own vegetables. I ended up with lots of new potatoes, so it felt only sensible to make some kind of potato salad but better. Enter my idea of a healthy potato salad, packed with potatoes, yes, but also loads of vegetables like kale, cucumbers, tomatoes, red cabbage, and more. The finishing touch is a lemony basil pesto dressing.

Nothing says summer like Fresh Basil Pesto, and to me, it’s more than just a sauce for cooked pasta. I use it as a marinade for chicken, a spread for ciabatta to make zesty Garlic Bread, drizzled over soup, and the list goes on! For this healthy potato salad recipe, the pesto creates a deliciously rich and fragrant dressing that makes the potatoes and fresh summer vegetables shine.

Wanting to make the most of my vegetable garden, I threw this healthy potato salad recipe together on a whim and it has now become a favorite in our household. Hopefully, it will be in your home too.

Ingredients for Pesto Potato Salad

This salad is simple to make with easy-to-source ingredients. Try to use the freshest and highest quality produce to ensure maximum flavor.

• Kale: This hearty superfood is massaged with a little pesto to tenderize the raw leaves and make this salad the perfect texture. You can buy it in bunches or already chopped in packets. In either form, you should ensure all the stems are removed from the leaves before adding them to your salad. When choosing kale, look for dark green leaves firm to the touch. Avoid wilted or yellowing leaves.
• New potatoes: spring and summer seasons see an influx of new potatoes, but you can usually find them year-round at the grocery store. They are also sometimes called, baby or B potatoes.
• Red cabbage, red onion, and English cucumber: Add a crunch and hearty layers to the salad.
• Cherry tomatoes: Add perfect little pops of sweetness.
• Basil pesto: Softens the kale and flavors the dressing.
• Lemon: Lifts the flavor with citrus notes. 
• Salt and pepper: Seasons the salad.

Swaps and Substitutions

I made this simple pesto potato salad with my garden produce, but you can get creative with what you have on hand. Some ideas:

• Kale: Try another flavorful green like arugula (but skip the massaging step since it’s more tender).
• Basil Pesto: Use carrot top pesto for a dairy-free option.
• New potatoes: Mini potatoes or standard-size potatoes. Just cut them into bite-size chunks.
• Red onion: Swap with other mild alliums, like scallions or shallot.
• Cherry tomatoes: Another tomato variety.
• Lemon: Lime.
• English cucumber: Persian cucumber. If you’re using a standard slicing cucumber just make sure to peel off its tough skin.

How to Massage the Kale (and Why)

Kale is a fibrous green leaf. Massaging it breaks down the tough fibers to make it more pleasant in its raw form. To massage kale:

• Wash the kale: Rinse and dry the leaves thoroughly.
• Remove the tough stems: Hold on to the base of the stem with your nondominant hand. Use your dominant hand to pinch at the leaves on either side and pull upwards.
• Massage the kale: You can do this with a pinch of salt, but in this case we’re using pesto for a deeper flavor. Rub it between your thumbs and fingers to break down some of the tough fibers and make the kale tender and easier to eat. The kale will soften, but shouldn’t look limp and it will darken in color. Do this just before making your salad. 

How to Make this Healthy Potato Salad Recipe

With pesto at the ready in your fridge, there are only 3 steps to make this easy potato salad:

• Cook the potatoes: Add 1 1/2 pounds of new potatoes to a large saucepan and cover with water. Place over medium-high heat and bring to a boil until potatoes are cooked, about 10 mins. Drain and set aside to cool.
• Meanwhile, massage the kale: Place the torn leaves from 1 1/2 bunches of kale into your serving bowl and add 2 tablespoons of pesto. Massage the leaves until dark green and tender, approximately 2 minutes. 
• Mix, dress, and serve the salad: To the bowl with the kale, add the potatoes, 1/2 sliced English cucumber, 1 sliced red onion, and 1 cup halved cherry tomatoes. Add 6 tablespoons pesto and the juice of one lemon. Season with a pinch of salt and pepper. Toss until the dressing is evenly distributed. Taste and adjust seasoning and lemon juice to your preference. Serve.

What to Serve with Pesto Potato Salad

This simple salad goes well alongside any number of mains, and you can swap out the produce to match the season. Chicken is a natural pairing with potatoes.

When the weather is nice opt for something outdoors like our Grilled Chicken Drumsticks or if you are approaching that shoulder season try this Easy Oven Roasted Whole Chicken, or Harissa Honey Chicken.

Alternatively, to add vegetarian protein, try canned white beans, chickpeas, or Crispy Quinoa for a nice crunch.

How to Store this Healthy Potato Salad Recipe

Potato salads with lettuce often have the downside of getting soggy, but since kale is such a hardy leaf you can store this salad for up to 3 days in an airtight container in the fridge, even after it’s dressed! The biggest concern is the tomatoes. They don’t love refrigeration, and their texture might soften a bit.

More Mayo-Less Potato Salad Recipes

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Healthy Potato Salad with Kale, Tomatoes, and a Lemony Basil Pesto Dressing

A superfood potato salad with crisp textures and dressed in a basil pesto dressing to create a delicious and hearty summer salad.

Course Sides/Salad

Cuisine Italian/Mediterranean

Diet Gluten Free, Vegetarian

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 to 6

Calories 179.5kcal

Author Mersedeh Prewer

Ingredients

• 1 1/2 pounds new potatoes or baby potatoes, washed and quartered
• 1 1/2 bunches kale, stems discarded and leaves roughly chopped
• 1/2 cup homemade or store-bought basil pesto
• 1/2 English cucumber, quartered and sliced
• 1 medium red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 large lemon, juiced, plus more to taste
• Kosher salt
• Black pepper

Instructions

• Cook the potatoes: Add the potatoes to a large saucepan and cover with water. Place over medium-high heat and bring to a boil until potatoes are cooked, about 10 minutes. Drain and set aside to cool.
• Meanwhile, massage the kale: Place kale into your serving bowl and add 2 tablespoons of pesto. Massage the leaves until dark green and tender, approximately 2 minutes.
• Mix, dress, and serve the salad: Add the potatoes, cucumber, red onion and tomatoes to the kale. Add the remaining pesto and lemon juice. Season with a pinch of salt and pepper. Toss until the dressing is evenly distributed. Taste and adjust seasoning and lemon juice to your preference. Serve.

Notes

• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.
• Nutrition calculation does not include the Basil Pesto. 

Nutrition

Calories: 179.5kcal | Carbohydrates: 39.8g | Protein: 6.1g | Fat: 1.1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.1g | Sodium: 43mg | Potassium: 1102.5mg | Fiber: 7.4g | Sugar: 5.1g | Vitamin A: 5187.6IU | Vitamin C: 105.7mg | Calcium: 169.9mg | Iron: 2.7mg

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