Arugula Salad with Beans and Tuna

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Embrace the goodness of fresh, vibrant flavors with our Arugula Salad with Beans and Tuna. This delightful dish combines the peppery notes of arugula with the richness of protein-packed tuna and the satisfying texture of beans. Perfect for any occasion, this salad is a celebration of simplicity and taste.

Arugula Salad with beans and tuna is a delightful, nutritious dish that offers a perfect balance of flavors and textures. The recipe originates from the Mediterranean region, where fresh, vibrant ingredients are central to its cuisine. This salad embodies the essence of a healthy and satisfying meal. Combining peppery arugula, protein-rich beans, and flavorful tuna, it’s a dish celebrated for its simplicity, freshness, and taste.

  • Mediterranean Influence: The recipe draws inspiration from the Mediterranean diet, emphasizing fresh produce, legumes, and lean protein for a nutritious meal.
  • Nutrient-rich Ingredients: Arugula, a nutrient-dense leafy green, is paired with protein-packed tuna and fiber-rich beans, offering a wholesome and filling meal.
  • Versatile and Customizable: The salad is versatile, allowing for personal adaptations with additional vegetables, herbs, or dressings to suit individual tastes.

Arugula Salad with Beans and Tuna

The Arugula Salad with Beans and Tuna is a delightful medley of wholesome ingredients that provide a burst of flavors and textures in every bite. The peppery arugula combines harmoniously with the earthy beans and savory tuna, creating a satisfying and healthy meal.

Tools and Equipment

Prep Time 15 mins Rest Time 5 mins Total Time 20 mins Difficulty: Beginner Servings: 4 Calories: 327.41 Best Season: Suitable throughout the year

Ingredients

Step-by-Step Instructions

  1. Prepare the Dressing: In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, salt, and pepper. Set aside.

  2. Assemble the Salad: In a large mixing bowl, combine the arugula, cannellini beans, tuna, red onion, cherry tomatoes, and Kalamata olives.

  3. Dress the Salad: Pour the prepared dressing over the salad and gently toss until all ingredients are evenly coated.

  4. Serve: Transfer the salad to a serving bowl or plate. Top with optional shaved Parmesan cheese and fresh basil if desired.

  5. Enjoy: Serve immediately and relish the fresh flavors of this nutritious salad.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 327.41kcal
% Daily Value *
Total Fat 22.53g35%
Saturated Fat 3.16g16%
Cholesterol 22.33mg8%
Sodium 285.75mg12%
Potassium 375.37mg11%
Total Carbohydrate 12.4g5%
Dietary Fiber 6.1g25%
Sugars 1.84g
Protein 18.45g37%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and portion sizes used. It's always best to double-check with your specific ingredients and measurements for accurate nutritional information.

Note

Tips and Variations:
  • Customize the salad by adding other vegetables like bell peppers, cucumber, or avocado.
  • For a tangier taste, add a splash of balsamic vinegar or a sprinkle of red wine vinegar to the dressing.
  • Substitute cannellini beans with chickpeas or black beans for variation.
Serving Suggestions:
  • This Arugula Salad with Beans and Tuna can be served as a light lunch or dinner. Pair it with crusty bread or enjoy it alongside grilled fish or chicken for a complete meal.
Allergen Information:

Here's the allergen information for Arugula Salad with beans and tuna:

  • Fish: This recipe contains tuna. Ensure to check for fish allergies or preferences. If preferred, you can substitute tuna with cooked chicken or omit the protein altogether.

  • Legumes: Some individuals may have allergies to beans. Consider using a different legume or omitting them if needed.

Wine or Drink Pairing:

Pairing a beverage with Arugula Salad with beans and tuna enhances its flavors:

  • White Wine: A crisp, acidic white wine such as Sauvignon Blanc or Pinot Grigio complements the freshness of the salad.

  • Sparkling Water: For a non-alcoholic option, sparkling water with a twist of lemon or lime refreshes the palate.

  • Iced Tea: A glass of unsweetened iced tea, preferably herbal or green tea, adds a delightful touch without overpowering the salad's flavors.

Storage and Leftovers:

Maintain the freshness of your Arugula Salad with beans and tuna:

  • Preparation: Dress the salad just before serving to prevent wilting. Store any leftover dressing separately.

  • Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 1-2 days. Note that the texture of the salad might change slightly due to the dressing.

Keywords: Arugula salad, Tuna salad, Bean salad, Healthy salad, Easy salad recipe

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