Arugula Salad with Beans and Tuna

Name: Arugula Salad with Beans and Tuna
Prep time: 15 min
Total time: 20 min
Yield: 4
Ingredients: 6 cup fresh arugula leaves; 1 can cannellini beans; 2 can tuna in olive oil; 1/4 cup red onion; 1/4 cup cherry tomatoes; 1/4 cup Kalamata olives; 1/4 cup extra-virgin olive oil; 2 tbsp lemon juice; 1 clove garlic; salt and pepper to taste; optional toppings: shaved Parmesan cheese, chopped fresh basil

Vibrant arugula salad topped with beans and tuna, dressed in vinaigrette.

What You’ll Find Here

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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

Mixing bowl: Buy On Amazon
Salad spinner (optional): Buy On Amazon
Whisk: Buy On Amazon
Salad serving bowl or plate: Buy On Amazon / Buy On Amazon

Author: Anna Cuisine: Mediterranean Courses: Dinner, Non-Veg, Salad

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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

Step-by-Step Instructions

Prepare the Dressing: In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, salt, and pepper. Set aside.
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Assemble the Salad: In a large mixing bowl, combine the arugula, cannellini beans, tuna, red onion, cherry tomatoes, and Kalamata olives.
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Dress the Salad: Pour the prepared dressing over the salad and gently toss until all ingredients are evenly coated.
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Serve: Transfer the salad to a serving bowl or plate. Top with optional shaved Parmesan cheese and fresh basil if desired.
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Enjoy: Serve immediately and relish the fresh flavors of this nutritious salad.
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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

Frequently Asked Questions

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What is Arugula Salad with Beans and Tuna?

Arugula Salad with Beans and Tuna is a nutritious and refreshing dish featuring fresh arugula leaves, cannellini beans, tuna, and a medley of vegetables like red onion and cherry tomatoes. Dressed in a zesty olive oil and lemon dressing, this salad is a great source of protein and can be enjoyed as a main dish or a hearty side.

Can I use a different type of beans in this salad?

Absolutely! While cannellini beans are recommended for their creamy texture, you can substitute them with other beans like chickpeas, kidney beans, or black beans. Each type will bring its unique flavor and texture to the salad, allowing you to customize it according to your preferences.

Is this salad suitable for meal prep?

Yes, Arugula Salad with Beans and Tuna is a great option for meal prep. To maintain freshness, store the salad without dressing in an airtight container in the refrigerator for up to 1-2 days. Keep the dressing separate and add it just before serving to prevent the arugula from wilting.

How can I make this salad vegan-friendly?

To make the Arugula Salad vegan-friendly, simply omit the tuna and replace it with an alternative protein source, such as roasted chickpeas or diced avocado. You can also enhance the flavors by adding ingredients like roasted bell peppers or artichoke hearts.

What toppings can I add to this salad?

You can enhance your Arugula Salad with various toppings to suit your taste. Consider adding shaved Parmesan cheese for a savory touch, or fresh herbs like basil or parsley for added flavor. Other delicious options include sliced avocado, toasted nuts, or seeds for extra crunch.

Can I use canned tuna in water instead of olive oil?

While you can use canned tuna packed in water, it may result in a drier salad. The tuna in olive oil adds richness and flavor, enhancing the overall dish. If using water-packed tuna, consider adding a drizzle of olive oil to the salad for extra moisture and taste.

What are the nutritional benefits of this salad?

Arugula Salad with Beans and Tuna is rich in nutrients. Arugula provides vitamins A, C, and K, while cannellini beans offer protein and fiber. Tuna adds omega-3 fatty acids, and the inclusion of fresh vegetables contributes antioxidants. This salad makes a well-rounded, healthy meal option.