High-Protein Italian Tuna and White Bean Salad with Arugula

Ingredients

• 2 cans (170g each), drained Tuna
• 1 can (540 mL) white kidney beans, rinsed and drained White Beans
• 5 oz Arugula
• 1/4 cup, thinly sliced Red onion
• 1/4 cup, chopped Fresh parsley
• 2 tablespoons Balsamic Vinegar of Modena
• 3 tablespoons Extra virgin olive oil
• 1 tablespoon Lemon juice
• 1 clove, minced Garlic
• To taste Salt
• To taste Black Pepper
• 1/4 cup, oil-packed, drained and chopped Sun-dried tomatoes
• 1/4 cup, pitted and halved Kalamata olives

Instructions

1. In a large bowl, combine drained tuna, rinsed and drained white kidney beans, arugula, and thinly sliced red onion.
2. Add fresh parsley to the bowl, along with chopped sun-dried tomatoes and halved Kalamata olives. These additions enhance the Italian flavor profile.
3. In a small bowl, whisk together balsamic vinegar, extra virgin olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing. Adjust the seasoning to your liking. A pinch of red pepper flakes can add a subtle kick.
4. Pour the dressing over the salad mixture. Gently toss to combine, ensuring the arugula is lightly coated. Be careful not to overdress the salad; the arugula should remain light and airy.
5. Serve immediately or chill for later. Serving immediately preserves the arugula's crispness and prevents it from wilting. If chilling, add the arugula just before serving.
6. Serve as a light lunch option with a slice of crusty Italian bread. The bread is perfect for soaking up the flavorful dressing.

Cuisine: Italian

Suitability:

Prep Time: mins

Cook Time: mins

Serving Size:

Meal Type: Lunch