Name: Tuscan Tuna Salad with Arugula & White Beans
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 2 cans (160g each) tuna, drained; 1 can (400g) cannellini beans, drained and rinsed; 2 cups arugula; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon lemon zest; 2 garlic cloves, minced; 1/4 cup red onion, thinly sliced; 1 cup cherry tomatoes, halved; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 tablespoons fresh parsley or basil, chopped; 1 tablespoon capers (optional)

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I love making this Tuscan tuna salad when I want something light, fresh, and full of Mediterranean flavor. The combination of tender tuna, peppery arugula, and creamy white beans creates a simple dish that feels both nourishing and satisfying.

Why You’ll Love This Recipe

I enjoy how this salad comes together quickly while still delivering bold, clean flavors. The mix of protein-rich tuna and beans makes it filling, while the lemony dressing keeps everything bright. I also like how it works perfectly as a quick lunch or a light dinner.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
canned tuna, drained
white beans (cannellini), drained and rinsed
arugula
olive oil
lemon juice
lemon zest
garlic cloves, minced
red onion, thinly sliced
cherry tomatoes, halved
salt
black pepper
fresh parsley or basil, chopped
optional capers

Directions

I start by whisking together olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper in a bowl to create a simple dressing.

In a large bowl, I combine the drained tuna and white beans, gently breaking up the tuna into chunks. I add the red onion, cherry tomatoes, and chopped herbs.

I toss everything with the dressing until well coated. Then I fold in the arugula just before serving so it stays fresh and slightly crisp.

If I’m using capers, I sprinkle them on top for an extra burst of flavor. I serve the salad immediately, sometimes with crusty bread on the side.

Servings and timing

I usually get about 2 to 3 servings from this recipe.
Prep time takes around 10–15 minutes, and there’s no cooking required, so everything is ready in about 15 minutes.

Variations

I sometimes add olives for a more traditional Tuscan touch. When I want extra texture, I include sliced cucumber or bell peppers. I also like adding a bit of grated parmesan or swapping arugula for spinach if I prefer a milder green.

storage/reheating

I store the salad in an airtight container in the refrigerator for up to 2 days. I prefer keeping the arugula separate and adding it just before serving to maintain freshness. I enjoy this salad cold, so reheating isn’t necessary.

FAQs

Can I use fresh tuna instead of canned?

I can, but I cook and flake it first before adding it to the salad.

What type of beans work best?

I prefer cannellini beans because they are creamy and mild.

Is this salad good for meal prep?

I prepare the tuna and bean mixture ahead and add arugula just before eating.

Can I make it dairy-free?

It’s naturally dairy-free unless I choose to add cheese.

What can I serve with this salad?

I like serving it with crusty bread, pita, or even over grains.

Conclusion

I keep making this Tuscan tuna salad with arugula and white beans because it’s quick, fresh, and full of flavor. The balance of simple ingredients makes it a dish I enjoy anytime I want something light yet satisfying.

Tuscan Tuna Salad with Arugula & White Beans

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A light and refreshing Tuscan-inspired salad made with tender tuna, creamy white beans, peppery arugula, and a bright lemon dressing.

Author: Mayaa
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 2-3 servings
Category: Salad
Method: No-Cook
Cuisine: Italian
Diet: Low Fat

Ingredients

2 cans (160g each) tuna, drained
1 can (400g) cannellini beans, drained and rinsed
2 cups arugula
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon lemon zest
2 garlic cloves, minced
1/4 cup red onion, thinly sliced
1 cup cherry tomatoes, halved
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh parsley or basil, chopped
1 tablespoon capers (optional)

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Instructions

In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, and black pepper to make the dressing.
In a large bowl, combine the drained tuna and white beans, gently breaking the tuna into chunks.
Add the red onion, cherry tomatoes, and chopped herbs to the bowl.
Pour the dressing over the mixture and toss gently until everything is well coated.
Fold in the arugula just before serving to keep it fresh and crisp.
Sprinkle capers on top if using and serve immediately.