Saturday, June 2, 2012

White Bean, Arugula and Tuna Salad

It was another hot, humid 90+ degree day at the lake. My husband and I were exhausted both from the heat and a full day of cleaning and putting the boat in the water. We were hungry and it was simply too hot to cook. 

Continuing our quest to abstain from animal meat, a cool, refreshing salad seemed in order. I had several recipes I was contemplating but, as usual, I didn't have all the ingredients for any one recipe. I remembered I had some wild arugula I had purchased from Trader Joe's, so I put together this salad using the base mixture from one recipe and the dressing from another. My end result was this wonderful white bean, arugula and tuna salad, that I now rank among one of my favorite summertime salads.  For some reason the blend of the lemon dressing with the tuna, the parsley (I used lots) and the arugula made for a rather refreshing, extraordinary blend of flavors. 

Arugula in this salad is a must. I tried making it with just plain romaine lettuce and it wasn't nearly as good. Also, be generous with the parsley. It too, made an important difference in the dishes overall taste. I have quantified the ingredients, but the amounts really depend on your taste preferences and the amount of beans you start with. Serve with a hearty multi-grain bread or a good pita and you have a tasty, amply nutritious meal. 

White Bean, Arugula and Tuna Salad

1- 14.5 oz. can of white cannellini beans, well drained
3-4 T. chopped or finely sliced red onions
1/4 c. chopped parsley
1- 6 oz. can white albacore tuna, packed in water, drained
2-3 large handfuls of wild arugula, cleaned and well drained
1/2 tsp. salt
1 generous Tablespoon lemon zest
juice of one lemon
2-3 T. good olive oil

Mix together in a large bowl the beans, onions, parsley. 

Season with the salt, lemon zest, lemon juice and olive oil.  Taste for seasoning. 

Add the arugula and mix all ingredients together. 

Add the tuna and very lightly toss together trying not to break up the tuna too much.   
Enough for 2-3 entree sized portions.  



  1. What a beautiful salad and so perfect for those days when you are heat beat and needing something healthy to eat. I LOVE white beans but have really never used them before in a salad. What a great ingredient. I'm looking forward to trying this...I'll have my pita at the ready! : )

  2. This salad looks amazing. I've never cooked with arugula... can you believe that?