PANTRY STAPLES! TUSCAN TUNA & WHITE BEAN SALAD Recipe

I put together a Mediterranean Tuna and White Bean Salad starring albacore, creamy white beans, arugula and bright herbs for a fast, protein-packed lunch that leans on pantry staples.

I keep a can of albacore tuna in my pantry because it’s the quickest shortcut to turning a boring lunch into something worth getting excited about. Paired with peppery arugula the salad feels fresh but also kinda substantial, like you can actually skip dinner later.

There’s this sneaky balance of salty and bright that makes me keep going back for another forkful, even when I told myself id save some for later. I mess around with little tweaks and it never gets old.

If you like bold, simple flavors that punch above their weight try this Tuscan Tuna Salad Recipe.

Ingredients

• Rich in protein and omega 3s, hearty, salty, keeps you full and satisfied.
• Creamy fibrous plant protein that fills you up adds gentle nutty sweetness.
• Peppery green, vitamins A C K, light bitterness that brightens heavy flavors.
• Healthy monounsaturated fat, silky mouthfeel gives body to the dressing.
• Bright acidic tartness wakes flavors up, adds zing without any sugar.
• Tiny briny pops, low calorie, salty tang that lifts every single bite.
• Umami salty finish, a little goes a long way, oddly addictive.

Ingredient Quantities

• 2 (5 oz) cans albacore tuna in olive oil or water, drained and flaked
• 1 (15 oz) can cannellini or great northern beans, drained and rinsed
• 4 cups arugula, loosely packed
• 1 cup cherry tomatoes, halved
• 1/4 small red onion thinly sliced
• 2 tbsp capers, drained
• 1/4 cup chopped fresh flat leaf parsley
• 2 cloves garlic, minced or grated
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice, more if you like
• 1 tsp Dijon mustard
• Salt and freshly ground black pepper to taste
• 2 tbsp shaved or grated Parmesan, optional but tasty
• Crusty bread or crostini for serving, optional

How to Make this

1. Drain the tuna well and flake it into big chunks with a fork, if it’s packed in oil you can reserve a tablespoon of that oil to use in the dressing.

2. Drain and rinse the beans, then let them sit in a colander for a minute to lose excess water.

3. In a small bowl whisk together the minced garlic, olive oil, lemon juice, Dijon, a pinch of salt and a few grinds of black pepper until it’s smooth and bright.

4. In a large bowl combine the flaked tuna and beans, pour about two thirds of the dressing over them and gently fold so the tuna stays chunky, don’t overmix or it will get mushy.

5. Add the halved cherry tomatoes, thinly sliced red onion, drained capers and chopped parsley, then toss lightly to distribute.

6. Add the arugula and the remaining dressing, toss just enough to wilt the greens a little but keep their peppery bite.

7. Taste and adjust with more lemon, salt or pepper as needed, sometimes a tiny pinch of sugar helps if the tomatoes are very acidic.

8. If you like, sprinkle shaved or grated Parmesan over the top and let the salad rest 5 to 10 minutes so the flavors marry, or chill briefly for a cooler lunch.

9. Serve with crusty bread or crostini on the side to sop up the dressing, and enjoy right away.

Equipment Needed

1. Can opener (or pull-top cans if you’re lucky)
2. Colander or fine mesh strainer for draining beans and tuna
3. Small bowl and whisk (or a fork) for the dressing
4. Large mixing bowl and a spatula or wooden spoon for gentle folding
5. Fork for flaking the tuna and for tasting as you go
6. Chef’s knife and cutting board for tomatoes, onion and parsley
7. Measuring spoons and a small liquid measuring cup for oil and lemon juice
8. Microplane or vegetable peeler for shaving Parmesan (optional)
9. Salad servers or tongs and a serving bowl or plates

FAQ

PANTRY STAPLES! TUSCAN TUNA & WHITE BEAN SALAD Recipe Substitutions and Variations

• Tuna: swap with canned salmon or sardines (drained) or even shredded rotisserie chicken for a milder bite, use same amount.
• Cannellini beans: use chickpeas or butter beans instead, rinse and drain, mash a few for creamier texture if you want.
• Arugula: baby spinach or mixed salad greens work great, same volume, theyre milder so salad will taste less peppery.
• Capers: replace with chopped cornichons or pitted green olives, but cut back on added salt since these are salty too.

Pro Tips

– Drain and handle the tuna gently so it stays in big flakes. If it’s packed in oil save a tablespoon of that oil for the dressing, and use a fork to break it into large chunks instead of mashing it up. Overmixing makes the salad turn mushy.

– Pat the beans dry or give them a quick sizzle in a hot skillet with a little oil till they get a light crust. It gives a nice texture contrast to the soft fish and greens, way better than soggy beans.

– Soak the sliced red onion in cold water for 5 to 10 minutes to take off the harsh bite, then spin or pat dry. Also, a little lemon zest in the dressing lifts the whole thing, and a pinch of sugar fixes overly acidic tomatoes.

– If you’re making this ahead keep components separate. Toss tuna and beans in most of the dressing early, but add arugula and Parmesan right before serving. Store crostini or bread apart so it stays crunchy.