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

Ingredients
- fresh arugula4cups
- no-salt-added cannellini beans, rinsed and drained1can
- grape tomatoes, halved1cup
- small red onion, thinly sliced1/2piece
- chopped roasted sweet red peppers1/3cup
- pitted Nicoise or other olives1/3cup
- chopped fresh basil1/4cup
- extra virgin olive oil3tbsp
- grated lemon zest1/2tsp
- lemon juice2tbsp
- garlic, minced1clove
- salt1/8tsp
- albacore white tuna in water, drained2can
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
How to make Arugula and Tuna Salad
- Step 1
In a small bowl, whisk together the olive oil, lemon zest, lemon juice, garlic, and salt.
Nutrition (per serving)
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
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.
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Chef Adinra
(@chefadinra)
I love to cook, and I'm very happy to share it to everyone. I love to cook, and I'm very happy to share it to everyone....
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia