Tuna White Bean and Arugula Salad

Name: Tuna White Bean and Arugula Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 10 oz oil-packed tuna (two 5-oz cans), drained; 2 cans cannellini beans (15 oz), drained, rinsed; 4 cups baby arugula; 2 tbsp capers, drained; 1/4 cup red onion, very thinly sliced; 1 cup cherry tomatoes, halved; 3 tbsp fresh lemon juice; 1/4 cup extra-virgin olive oil; 1 tsp Dijon mustard; 1/2 tsp salt; 1/4 tsp black pepper, freshly ground; 1/4 cup fresh flat-leaf parsley, roughly chopped

A classic Italian pantry salad combining oil-packed tuna and creamy cannellini beans on a bed of peppery arugula, finished with lemon and capers. Ready in minutes with no cooking required.

15 minEasyServes 4295 cal/serving

ItalianSaladNo-CookMediterraneanHigh ProteinPescatarianLow CarbHalal-friendlyGluten-FreeDairy-FreeEgg-FreeNut-FreeLow-SodiumPork-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

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

Instructions

1

In a small bowl, whisk together 3 tbsp fresh lemon juice, 1 tsp Dijon mustard, 1/4 cup extra-virgin olive oil, 1/2 tsp salt, and 1/4 tsp freshly ground black pepper to make the dressing.
2

In a large bowl, combine 10 oz drained oil-packed tuna (two 5-oz cans), 2 cans drained, rinsed cannellini beans (15 oz), 1/4 cup very thinly sliced red onion, 1 cup halved cherry tomatoes, and 2 tbsp drained capers. Gently fold together, keeping some chunks of tuna intact.
3

Add 4 cups baby arugula to the bowl and drizzle the dressing over everything. Toss gently to combine.
4

Scatter 1/4 cup roughly chopped fresh flat-leaf parsley over the top and 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

Why fold instead of stir in Tuna White Bean and Arugula Salad?

Step 2 reads: "Gently fold together, keeping some chunks of tuna intact." Folding keeps the air you just beat in. Stirring at step 2 would knock it out and the result would come out dense.

What can I use instead of capers in Tuna White Bean and Arugula Salad?

The entry for Tuna White Bean and Arugula 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 White Bean and Arugula 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 White Bean and Arugula Salad uses 2 cans cannellini beans (15 oz), drained, rinsed.

Does Tuna White Bean and Arugula Salad contain fish?

Yes: 10 oz oil-packed tuna (two 5-oz cans), 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 White Bean and Arugula Salad?

One serving (the recipe makes 4) has 18 g of protein in about 295 calories, alongside 20 g carbohydrate and 10 g fat, plus 4 g fiber and 400 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

How do I store and reheat Tuna White Bean and Arugula Salad?

Once dressed, the arugula will wilt within hours, so keep the dressing apart and toss Tuna White Bean and Arugula 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.