Looking for a refreshing and nutritious dish that’s as vibrant as the Mediterranean sun? Our Mediterranean Tuna Salad with Arugula, Ancient Grains, and White Beans is the perfect solution! This quick and easy recipe, ready in just 15 minutes, combines the hearty goodness of ancient grains and the zest of fresh ingredients, making it a delightful meal for any occasion. Whether you're prepping for a summer picnic or simply want a healthy lunch option, this salad is packed with flavor and nutrients that will leave you craving more. Dive into this tantalizing dish that promises to elevate your meal game and keep your taste buds dancing!
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- Canned tuna
- Arugula
- Ancient grains (quinoa, farro, etc.)
- White beans
- Olive oil
- Lemon juice
- Salt
- Pepper
Instructions
- Cook the ancient grains according to package instructions. For quinoa, rinse thoroughly, then combine 1 part quinoa with 2 parts water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until water is absorbed and grains are fluffy.
- While grains are cooking, drain and rinse the canned tuna and white beans. Place them in a large mixing bowl.
- Prepare the dressing by whisking together extra virgin olive oil, fresh lemon juice, salt, and freshly ground black pepper in a small bowl. Adjust seasoning to taste.
- Once the ancient grains have cooled to room temperature, add them to the bowl with tuna and white beans.
- Gently fold in fresh arugula leaves, ensuring they are evenly distributed throughout the salad.
- Pour the prepared dressing over the salad and toss carefully to combine all ingredients without breaking up the tuna or crushing the grains.
- Let the salad sit for 5 minutes to allow flavors to meld together. Taste and adjust seasoning if needed.
- Serve chilled or at room temperature, garnishing with additional fresh arugula leaves or a drizzle of olive oil if desired.
Tips
- Choose Your Grains Wisely: While quinoa is a popular choice, consider mixing it up with farro or barley for added texture and flavor. Each grain has its unique taste and nutritional benefits!
- Perfectly Fluffy Grains: For quinoa, make sure to rinse it thoroughly before cooking to remove any bitterness. Follow the package instructions closely for perfectly fluffy grains.
- Customize Your Dressing: Feel free to experiment with the dressing by adding minced garlic, a pinch of red pepper flakes for some heat, or even a splash of balsamic vinegar for a tangy twist.
- Fresh Ingredients Matter: Use fresh arugula and high-quality extra virgin olive oil to enhance the flavor of the salad. Fresh herbs like parsley or basil can also add a burst of freshness.
- Let It Marinate: Allow the salad to sit for at least 5 minutes after mixing to let the flavors meld together. This step can make a significant difference in taste!
- Chill for Refreshment: For an even more refreshing dish, chill the salad in the refrigerator for about 30 minutes before serving. It’s perfect for hot days!
- Make It a Meal: Add some sliced avocado, cherry tomatoes, or even feta cheese to make this salad a more filling meal. It’s versatile enough to suit your cravings!
Nutrition Facts
Calories: kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: mg
