No‑Cook Cannellini, Tuna & Arugula Salad with Lemon‑Caper Dressing
A protein-packed, Mediterranean-style no-cook salad of tuna, cannellini beans and peppery arugula dressed with lemon, capers and olive oil.
Best for Protein-packed Mediterranean lunch
Bright, summer-ready and forgiving: creamy cannellini beans and flaky tuna give real satiety while a lemon‑caper vinaigrette brings lift. This no-cook Italian-inspired bowl is ready in minutes, easy to scale for meal prep, and built around Mediterranean fats and legumes for high protein and fiber. Serve with a wedge of gluten‑free toast if you like.
Ingredients
- 400 g cannellini beans , rinse and drain well
- 160 g Canned tuna in olive oil , flaked with a fork, keep some larger pieces
- 80 g Arugula , roughly torn if large
- 150 g cherry tomatoes , halved
- 100 g cucumber , peeled if thick skin, diced
- 40 g red onion , finely sliced
- 20 g Capers , roughly chopped if large
- 15 g flat-leaf parsley , finely chopped
- 45 ml olive oil , plus extra for finishing
- 30 ml fresh lemon juice , about 1 lemon
- 1 g Lemon zest , finely grated (from the zested lemon)
- 5 g Dijon mustard
- 3 g fine sea salt , adjust to taste
- 1 g black pepper , or to taste
- 40 g Kalamata olives , halved (optional – can be omitted)
- 2 Gluten-free bread or crackers , to serve (optional) (optional – can be omitted)
Instructions
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1
Make the lemon-caper dressing: in a medium bowl, whisk together lemon juice, lemon zest, Dijon mustard and chopped capers; slowly stream in olive oil while whisking until emulsified, then season with salt and pepper.
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2
Prepare the salad base: place rinsed cannellini beans in a large mixing bowl and gently fold in flaked tuna, halved cherry tomatoes, diced cucumber, and sliced red onion; pour about two-thirds of the dressing over and toss gently so beans keep some shape.
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3
Add fresh elements: fold in chopped parsley and, if using, halved olives; taste and adjust seasoning — add remaining dressing if you prefer a looser salad.
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4
Assemble and rest briefly: mound arugula in two bowls, spoon the bean-tuna mixture on top, finish with a light drizzle of olive oil and a crack of black pepper; let sit 5–10 minutes for flavors to meld before serving with optional gluten-free toast.