I made a Mediterranean Tuna and White Bean Salad from pantry staples, combining albacore, creamy white beans, peppery arugula and oregano for a quick, protein-packed lunch that leans into classic Tuscan flavors.

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I never plan meals ahead but this Pantry Salad has rescued me more times than I can count. I threw together albacore tuna with a handful of baby arugula one afternoon and it turned into what I now call my go to Tuscan Tuna Salad Recipe.

It’s weird how simple things can taste so confident, like it belongs on a bistro menu but takes five minutes. I keep telling myself theres no trick worth stealing but people keep asking for seconds.

If you like bold Mediterranean flavors with almost no fuss youll want this in rotation.

Ingredients

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Albacore tuna: lean protein, omega-3s for heart health, salty, savory, very filling.
Cannellini beans: high fiber and plant protein, creamy texture, keeps you full.
Arugula: peppery greens, lots of vitamins and minerals, light bitter green bite.
Cherry tomatoes: sweet tang, vitamin C and juiciness that brightens the salad.
Extra virgin olive oil: healthy fats, rich mouthfeel, glossy finish and mild fruitiness.
Capers: briny little pops, add salty sour notes, use sparingly for balance.
Fresh lemon juice: bright acidity, cuts richness, lifts flavors and adds freshness.
Red onion: sharp bite, slightly sweet when mellowed, crunchy texture, savory edge.

Ingredient Quantities

2 cans albacore tuna (5 to 6 oz each) packed in olive oil drained

1 (15 oz) can cannellini or great northern beans rinsed and drained

4 cups baby arugula

1 cup cherry tomatoes halved

1 small red onion thinly sliced (about 1/4 to 1/2 cup)

2 tablespoons capers rinsed

2 tablespoons chopped fresh flat leaf parsley

1 small garlic clove minced

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice about 1 lemon

1 teaspoon Dijon mustard

1/2 teaspoon dried oregano or 1 teaspoon fresh if you got it

Salt and freshly ground black pepper to taste

How to Make this

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1. Drain the tuna well and break it into large flakes with a fork; rinse and drain the cannellini beans and give the capers a quick rinse too. Thinly slice the red onion, halve the cherry tomatoes, mince the garlic, and chop the parsley.

2. In a small bowl whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, dried oregano, minced garlic, a pinch of salt and a few grinds of black pepper until it comes together into a loose dressing. Taste and add more lemon or salt if it needs brightness.

3. In a large mixing bowl add the baby arugula, rinsed beans, halved tomatoes, sliced red onion, capers and chopped parsley.

4. Drizzle about half the dressing over the salad and toss gently to coat the greens and beans so they start to absorb flavor.

5. Add the tuna on top in chunks rather than shredding it too much, then drizzle the remaining dressing over the whole bowl.

6. Gently fold everything once or twice so the tuna stays in pieces and the ingredients are evenly coated; don’t overmix or the tuna will turn to mush.

7. Give it a final taste and adjust seasoning with salt, pepper or extra lemon juice as needed.

8. Let the salad sit 5 to 10 minutes at room temperature for the flavors to marry, or chill briefly if you prefer cold; serve with crusty bread or on toasted crostini for a quick lunch or light dinner.

Equipment Needed

1. Large mixing bowl
2. Small bowl for the dressing
3. Chefs knife
4. Cutting board
5. Fork for flaking tuna and tasting
6. Small whisk or extra fork for whisking the dressing
7. Fine mesh strainer or small colander for draining beans and tuna
8. Measuring spoons
9. Salad servers or tongs (or a big spoon)

FAQ

Can I use tuna packed in water instead of olive oil? A: Yes, it's fine. Drain the tuna and add 1 to 2 tablespoons extra virgin olive oil to the dressing or toss it into the salad so it doesn't taste dry. If your tuna is already in oil, cut back on the 3 tablespoons called for in the recipe.

How long will this salad keep in the fridge? A: Store in an airtight container for 3 to 4 days. Note the arugula wilts fastest, so if you want max freshness keep greens separate and add them when you're ready to eat. Don't freeze, the beans and tuna get mushy.

Can I make this ahead for lunches or a picnic? A: Definitely. Pack the dressing and salad components separately if you can, or leave the dressing off and toss just before serving. Thinly sliced red onion mellows if it sits, which some people actually prefer.

What can I swap for tuna if I'm vegetarian or out of it? A: Use roasted chickpeas, marinated artichoke hearts, or smoked tofu for a similar texture and protein boost. You might want to boost the lemon and capers a bit to replace that briny tuna punch.

Can I use different beans or greens? A: Yep. Cannellini, great northern, or butter beans all work. If you don't have arugula use baby spinach, mixed greens, or chopped kale (massage it first so it's not tough). Flavor will change a little but still great.

Any tips to keep the dressing from separating? A: Use the Dijon mustard, it helps emulsify. Whisk or shake the dressing vigorously and add the oil slowly while whisking. Let the minced garlic sit in the lemon juice a few minutes to mellow the raw edge, taste and adjust salt and pepper at the end.

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

Canned salmon or light tuna (in oil or water), if in water stir in 1 tbsp olive oil per can for richness.
Chickpeas or navy beans, same amount, rinse and drain; chickpeas give a nuttier bite.
Baby spinach or mixed salad greens, same volume, milder than arugula so great if you dont like the peppery kick.
Chopped green olives or cornichons, similar briny punch; use a bit less if the olives are large.

Pro Tips

1. Save a tablespoon or two of the oil from the tuna can or just use a splash more good olive oil in the dressing, it makes the dressing silkier and helps the beans soak up flavor better, dont skip it if you want a richer bite.

2. If the red onion is too sharp give it a quick soak in cold water for five minutes then drain and pat dry, it tones down the bite but keeps the crunch, or skip the soak if you actually want that punch.

3. Keep the tuna in big chunks, not shredded, and fold it in gently so it stays flaky and not mushy, use a couple of big turns with a spatula and thats it.

4. Warm the rinsed beans briefly in a pan with a little olive oil, garlic and a pinch of salt before adding them, warm beans grab dressing and herbs way better than cold ones, also finish with a little lemon zest or flaky sea salt to lift the whole salad.

PANTRY STAPLES! TUSCAN TUNA & WHITE BEAN SALAD Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

Servings

servings

Calories

306

kcal

Equipment: 1. Large mixing bowl
2. Small bowl for the dressing
3. Chefs knife
4. Cutting board
5. Fork for flaking tuna and tasting
6. Small whisk or extra fork for whisking the dressing
7. Fine mesh strainer or small colander for draining beans and tuna
8. Measuring spoons
9. Salad servers or tongs (or a big spoon)

Ingredients

2 cans albacore tuna (5 to 6 oz each) packed in olive oil drained
1 (15 oz) can cannellini or great northern beans rinsed and drained
4 cups baby arugula
1 cup cherry tomatoes halved
1 small red onion thinly sliced (about 1/4 to 1/2 cup)
2 tablespoons capers rinsed
2 tablespoons chopped fresh flat leaf parsley
1 small garlic clove minced
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice about 1 lemon
1 teaspoon Dijon mustard
1/2 teaspoon dried oregano or 1 teaspoon fresh if you got it
Salt and freshly ground black pepper to taste

Directions

Drain the tuna well and break it into large flakes with a fork; rinse and drain the cannellini beans and give the capers a quick rinse too. Thinly slice the red onion, halve the cherry tomatoes, mince the garlic, and chop the parsley.
In a small bowl whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, dried oregano, minced garlic, a pinch of salt and a few grinds of black pepper until it comes together into a loose dressing. Taste and add more lemon or salt if it needs brightness.
In a large mixing bowl add the baby arugula, rinsed beans, halved tomatoes, sliced red onion, capers and chopped parsley.
Drizzle about half the dressing over the salad and toss gently to coat the greens and beans so they start to absorb flavor.
Add the tuna on top in chunks rather than shredding it too much, then drizzle the remaining dressing over the whole bowl.
Gently fold everything once or twice so the tuna stays in pieces and the ingredients are evenly coated; don’t overmix or the tuna will turn to mush.
Give it a final taste and adjust seasoning with salt, pepper or extra lemon juice as needed.
Let the salad sit 5 to 10 minutes at room temperature for the flavors to marry, or chill briefly if you prefer cold; serve with crusty bread or on toasted crostini for a quick lunch or light dinner.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.