Health & Fitness Tips

Arugula, Italian tuna and white bean salad

May 14, 2015

This no-cook dinner recipe is packed with colorful vegetables and gets a flavor kick from its zesty vinaigrette.


Yield: 4 servings (serving size: 2 ¼ cups)        Time: 30 minutes






  • 3 tablespoons fresh lemon juice

  • 1 ½ tablespoons extra-virgin olive oil

  • ½ teaspoon minced garlic

  • ¼ teaspoon kosher salt

  • ¼ teaspoon freshly ground black pepper

  • ¼ teaspoon Dijon mustard

  • 1 cup grape tomatoes, halved

  • 1 cup thinly vertically sliced red onion

  • 1 (6-ounce) cans Italian tuna packed in olive oil, drained and broken into chunks

  • 1 (15-ounce) can cannellini beans, rinsed and drained

  • 1 (5-ounce) package fresh baby arugula

  • 2 ounces Parmigiano-Reggiano cheese, shaved






Whisk together first 6 ingredients in a large bowl. Add tomatoes and next 4 ingredients (through arugula); toss. Top with cheese




Nutritional Information:


Amount per serving


  • Calories: 301

  • Fat: 14.5g

  • Saturated fat: 4.1g

  • Monounsaturated fat: 6.7g

  • Polyunsaturated fat: 2.8g

  • Protein: 27.5g

  • Carbohydrate: 15g

  • Fiber: 3.8g

  • Cholesterol: 21mg

  • Iron: 2.5mg

  • Sodium: 709mg

  • Calcium: 263mg


Laraine Perri, Cooking Light – June 2010



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