A refreshing and healthy salad featuring arugula, tuna, and a variety of fresh vegetables.

Arugula and Tuna Salad recipe
Prep Time
15min
Cook Time
20min
Total Time
35min

Ingredients

4 Servings
(1 serving = 1 bowl)
  • fresh arugula
    fresh arugula
    4cups
  • no-salt-added cannellini beans, rinsed and drained
    no-salt-added cannellini beans, rinsed and drained
    1can
  • grape tomatoes, halved
    grape tomatoes, halved
    1cup
  • small red onion, thinly sliced
    small red onion, thinly sliced
    1/2piece
  • chopped roasted sweet red peppers
    chopped roasted sweet red peppers
    1/3cup
  • pitted Nicoise or other olives
    pitted Nicoise or other olives
    1/3cup
  • chopped fresh basil
    chopped fresh basil
    1/4cup
  • extra virgin olive oil
    extra virgin olive oil
    3tbsp
  • grated lemon zest
    grated lemon zest
    1/2tsp
  • lemon juice
    lemon juice
    2tbsp
  • garlic, minced
    garlic, minced
    1clove
  • salt
    salt
    1/8tsp
  • albacore white tuna in water, drained
    albacore white tuna in water, drained
    2can

How to make Arugula and Tuna Salad

  1. Step 1

    In a small bowl, whisk together the olive oil, lemon zest, lemon juice, garlic, and salt.

Nutrition (per serving)

Calories

257.5kcal (12.88%)

Protein

19.0g (38%)

Carbs

15.8g (5.73%)

Sugars

2.5g (5%)

Healthy Fat

11.4g

Unhealthy Fat

2.0g

% Daily Value based on a 2000 calorie diet

FAQS

  1. What is the best way to prepare arugula and tuna salad for meal prep?

    To prepare arugula and tuna salad for meal prep, you can store the ingredients separately. Keep the arugula and dressing in one container and the tuna, beans, and vegetables in another. This will help maintain freshness and prevent the salad from becoming soggy. When ready to eat, simply combine the ingredients and drizzle with the dressing.

  2. Can I make arugula and tuna salad gluten-free?

    Yes, arugula and tuna salad is naturally gluten-free as it contains no gluten-containing ingredients. Just ensure that any canned products, like the tuna and beans, are labeled gluten-free to avoid cross-contamination.

  3. What are some good substitutions for ingredients in arugula and tuna salad?

    If you don't have arugula, you can substitute it with spinach or mixed greens. For the tuna, canned salmon or chickpeas can be used as alternatives. If you prefer a different bean, black beans or kidney beans work well too. You can also swap out the olives for capers or pickles for a different flavor profile.

  4. How should I store leftover arugula and tuna salad?

    Leftover arugula and tuna salad can be stored in an airtight container in the refrigerator for up to 2 days. However, it's best to keep the dressing separate until you're ready to eat to maintain the salad's freshness and texture.

  5. What are some great side dishes to pair with arugula and tuna salad?

    Arugula and tuna salad pairs well with a variety of side dishes. Consider serving it with whole grain bread or a light soup for a complete meal. You could also add a side of roasted vegetables or a quinoa salad for extra nutrition.

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Chef Adinra

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