Tuna and Cannellini Bean Power Salad

Name: Tuna and Cannellini Bean Power Salad
Prep time: 10 min
Total time: 10 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 2 cans oil-packed tuna (5 oz), drained; 2 cans cannellini beans (15 oz), drained, rinsed; 2 cups baby arugula; 1/2 red onion, very thinly sliced; 2 tbsp capers, drained; 1 cup cherry tomatoes, halved; 1/4 cup fresh flat-leaf parsley, roughly chopped; 4 tbsp extra-virgin olive oil; 4 tbsp fresh lemon juice; 1 tsp Dijon mustard; 1 garlic clove, minced; 1/2 tsp salt; 1/4 tsp black pepper, freshly ground

A classic Italian-inspired no-cook salad of oil-packed tuna, creamy cannellini beans, red onion, capers, and arugula dressed in a bright lemon-olive oil vinaigrette. On the table in under 15 minutes.

10 minEasyServes 4330 cal/serving

ItalianSaladNo-CookHigh ProteinMediterraneanPescatarianHigh FiberHalal-friendlyGluten-FreeDairy-FreeEgg-FreeNut-FreePork-FreeAlcohol-FreeCorn-Free

Cook this free in the appFree. No download, no account. The screen stays awake and each step can run its own timer.

Ingredients

2 cans oil-packed tuna (5 oz), drained
2 cans cannellini beans (15 oz), drained, rinsed
2 cups baby arugula
1/2 red onion, very thinly sliced
2 tbsp capers, drained
1 cup cherry tomatoes, halved
1/4 cup fresh flat-leaf parsley, roughly chopped
4 tbsp extra-virgin olive oil
4 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp salt
1/4 tsp black pepper, freshly ground

Instructions

1

In a small bowl or jar, whisk together 4 tbsp extra-virgin olive oil, 4 tbsp fresh lemon juice, 1 tsp Dijon mustard, 1 minced garlic clove, 1/2 tsp salt, and 1/4 tsp freshly ground black pepper until emulsified. Taste and adjust.
2

In a large serving bowl, gently combine 2 cans drained, rinsed cannellini beans (15 oz), 1/2 very thinly sliced red onion, 2 tbsp drained capers, and 1 cup halved cherry tomatoes.
3

Break 2 cans drained oil-packed tuna (5 oz) into large flakes over the beans, being careful not to overmix and lose the chunky texture.
4

Add 2 cups baby arugula and 1/4 cup roughly chopped fresh flat-leaf parsley to the bowl. Pour the dressing over everything and toss gently until coated.
5

Taste and adjust seasoning with more salt, pepper, or lemon juice. Serve immediately.

Cook this free in the appCooking it now? The app keeps the screen awake and times each step. Free, nothing to install.

Keep this recipe

Prints the ingredients and method only.

The Italian Kitchen 30 recipes from this kitchen in one printable PDF. $5, no account.

Questions

What is Tuna and Cannellini Bean Power Salad?

A classic Italian-inspired no-cook salad of oil-packed tuna, creamy cannellini beans, red onion, capers, and arugula dressed in a bright lemon-olive oil vinaigrette. On the table in under 15 minutes. This reference files it under Italian salad: made without cooking, rated easy and about 10 minutes start to finish.

What can I use instead of capers in Tuna and Cannellini Bean Power Salad?

The entry for Tuna and Cannellini Bean Power Salad calls for 2 tbsp capers, drained. In its place: Chopped green olives give the same briny pop.

Can I use dried beans instead of canned in Tuna and Cannellini Bean Power Salad?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Tuna and Cannellini Bean Power Salad uses 2 cans cannellini beans (15 oz), drained, rinsed.

Does Tuna and Cannellini Bean Power Salad contain fish?

Yes: 2 cans oil-packed tuna (5 oz), drained. The full allergen list for this entry is fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Tuna and Cannellini Bean Power Salad?

One serving (the recipe makes 4) has 20 g of protein in about 330 calories, alongside 24 g carbohydrate and 10 g fat, plus 5 g fiber and 480 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

How long does Tuna and Cannellini Bean Power Salad keep?

Once dressed, the arugula will wilt within hours, so keep the dressing apart and toss Tuna and Cannellini Bean Power Salad just before serving. Undressed and refrigerated, the components hold about two days. It does not freeze.

Serve it with

Cook this free in the app

Textual Chef is 4,544 plain-text recipes, free to read and free to cook from. No account, no paywall, no ads, no life stories. Open this one in the app and each quantity sits inside the step that uses it, so you read once and cook.

Every recipe is curated or public-domain sourced, written to one template and checked before it publishes. Nothing here is a scraped blog post.

Cook this free in the appNo download needed. It opens in your browser. The kitchen tools (planner, shopping list, pantry, import) are $5.33 a month billed annually; the first 30 days are free.