There is some kind of weekday fatigue that hits after a day. The contents of the fridge seem unstimulating, and the temptation to hit the takeout app is strong. However, recently I have been trying to make a decision that my future self would be grateful to me. And that often means making healthy homemade dinners with ingredients that fuel my body in the best way.
Input: This Mediterranean Tuna & White Bean Salad. When it’s too hot to turn on the oven and dinner needs to be together quickly, it’s an easy no-cook meal that won’t disappoint me. And just because it’s simple doesn’t mean it skins the flavor. It’s very tasty and I have enough Nissoise-esque ingredients to make me feel like I’m channeling the French atmosphere, just as I feel like I’m channeling the French atmosphere after a long work day.
This is the perfect thing to help make your nightly routine romantic. Light a Candle. Wear a good playlist. And then make something that really nourishes itself (it brings lots of leftovers for lunch the next day).
It’s a pantry salad, but it’s expensive
This is one of the things I like about this recipe. It is made from the ingredients I have almost always in my pantry. But when tossed with the right ingredients and an enthusiastic homemade vinaigrette, it’s much more than the sum of the portions.
The base of this salad is tuna stuffed with oil (this part is do not have Negotiable – Clean the kinds packed with water and trust me), creamy cannellini beans, and a handful of pasta. I used gluten-free chickpea pasta to achieve a bit of extra protein and texture, but the short cut pasta works just like that.
Salads that are fueled by you
Beyond flavor, this salad checks every box for balanced nutrition. Packed:
- Lean protein With tuna and white beans, it keeps you full and supports muscle recovery (especially if you’re having a busy day or if it’s right for your workout).
- fiber From pasta with beans, arugula and chickpea to support digestion and stabilize blood sugar.
- Healthy fat The body absorbs nutrients from olive oil and olives, and keeps the skin shining.
- Greens and herbs Like arugula and parsley, which brings antioxidants, vitamins, and its fresh, pepper kick will make the whole dish feel lively.
Keep this lemony vinaigrette on hand
This is a dressing I make repeatedly and never gets old. It is lemony, filled with garlic and flavors of chopped shallots, parsley and Dijon mustard. Shake in a bottle with delicious olive oil. Anything– Even just a dip for grilled vegetables, chicken, or raw vegetables. I highly recommend making a double batch on Sunday. That way, this vinaigrette mason jar will be ready for the whole week.
Not boring meal preparation salad
Besides being very easy, this salad I’ll hold it in. I love it for dinner and stuff leftovers into containers for lunch the next day. And I’m always excited to eat it for the second time. The arugula becomes thin enough to soften the vinaigrette, and the flavor improves over time.
Perfect for a week where you want to make some good choices without having to prepare a Sunday meal. Double the recipe and put it in the fridge for grab-and-go lunches or light dinners that don’t feel like repeating them.
Swaps and ideas to make it yours
Feel free to riff on this base recipe as always. I’ll replace it with kale from Arccola. If they’re bursting out of your garden, add cherry tomatoes. Use farro instead of pasta. Canned salmon is a great sub for tuna if it’s your vibe! This recipe is flexible, generous and full of wonderful flavors.
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Please let me know if you make it – and if you do, leave a rating and review below! Scroll for this Mediterranean Tuna & White Bean Salad recipe.
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explanation
Norcook’s protein stuffed salad tastes like summer in the South of France. Perfect for a quick weekday dinner or make-up acid lunch.
For vinaigrette:
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Garlic cloves, chopped
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1 lemon peel and juice
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1 tablespoon Dijon Mustard
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One small shallot, finely chopped
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Two tablespoons were chopped with fresh parsley
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? Cup Extra Virgin Olive Oil
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Kosher salt and freshly ground black pepper, tastes
For salads:
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8 – 12 oz oil packed tuna, drainage
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1 (15 oz) can rinse and drain cannelli beans
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4 oz short cut pasta (you can use chickpeas or other gluten-free pasta if you like – I used half of the banza)
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4 cups of arugula
- 1/2 cup Pit black olives, half
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1/2 thin shaved shallots
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Cook the pasta According to package instructions. Drain and rinse under cold water. Please put it aside.
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Make a vinaigrette: In a mason jar, mix garlic, lemon zest and juice, Dijon mustard, shallots, parsley and olive oil. Season with salt and pepper. Secure the lid and shake well until emulsified.
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Assemble the salad: In a large mixing bowl, mix cooked pasta, tuna, beans, arugula, shaved shallots and olives. Drizzle with vinaigrette and gently toss until everything is well coated.
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Please eat immediately (I highly recommend toasted sourdough or unfriendly baguettes on the sides!) Or store in an airtight container in the fridge for up to 2 days.
keyword: Tuna white bean salad
Source: Camille Styles – camillestyles.com
