Arugula and Tuna Salad

Name: Arugula and Tuna Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 4 cups fresh arugula; 1 can no-salt-added cannellini beans, rinsed and drained; 1 cup grape tomatoes, halved; 0.5 piece small red onion, thinly sliced; 0.33 cup chopped roasted sweet red peppers; 0.33 cup pitted Nicoise or other olives; 0.25 cup chopped fresh basil; 3 tbsp extra virgin olive oil; 0.5 tsp grated lemon zest; 2 tbsp lemon juice; 1 clove garlic, minced; 0.125 tsp salt; 2 can albacore white tuna in water, drained

Chef Adinra (@chefadinra)

Mediterranean Lunch Dinner Main Course Salad Dairy-Free Gluten-Free Nut-Free

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

Prep Time

15min

Cook Time

20min

Total Time

35min

Ingredients

4 Servings

(1 serving = 1 bowl)

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

How to make Arugula and Tuna Salad

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

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FAQS

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.
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.
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.
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.
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.