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Mediterranean Tuna Salad

Mediterranean Tuna Salad that Transforms Your Lunch Game

This Mediterranean Tuna Salad is a refreshing no-cook dish packed with protein and flavor, perfect for hot summer days.
Prep Time 20 minutes
Cook Time 10 minutes
Resting Time 10 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad
  • 2 cans oil-packed tuna You can substitute water-packed, but flavor will differ.
  • 1 can cannellini beans Rinse and drain for best results.
  • 8 ounces short-cut pasta Chickpea pasta is gluten-free option.
  • 4 cups arugula Spinach or kale can be used.
  • 1 medium shallot Red onion can be swapped for a stronger flavor.
For the Vinaigrette
  • 1 medium lemon Use zest and juice; fresh is best.
  • 1 tablespoon Dijon mustard Yellow mustard can be used.
  • 1/4 cup olive oil Extra-virgin olive oil recommended.
  • to taste salt Adjust according to preference.
  • to taste pepper Adjust according to preference.

Equipment

  • Large Pot
  • Mason jar
  • Mixing Bowl
  • Colander

Method
 

Step-by-Step Instructions
  1. Bring a large pot of salted water to a boil. Add short-cut pasta and cook according to package instructions, typically around 8-10 minutes, until al dente. Drain and cool under cold water.
  2. In a mason jar, combine minced garlic, lemon zest and juice, Dijon mustard, and chopped shallots. Add olive oil, salt, and pepper. Seal and shake vigorously for about 30 seconds until emulsified.
  3. In a large bowl, combine cooled pasta, drained tuna, and rinsed beans. Add arugula and shallots. Drizzle vinaigrette over and toss gently to combine, being careful not to break the tuna.
  4. Taste and adjust seasoning if needed. Let sit for about 10 minutes before serving. Store in an airtight container for up to 2 days.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 15gSaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 40mgSodium: 500mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 200IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Allowing the salad to rest enhances the flavors. Customize the vinaigrette as desired and enjoy chilled or at room temperature.

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