White Bean and Tuna Pasta Salad
Light, refreshing, and packed with protein, this White Bean and Tuna Pasta Salad is the perfect blend of wholesome Mediterranean-inspired flavors. Tender fusilli or penne pasta pairs beautifully with flaky canned tuna, creamy white beans, and juicy cherry tomatoes, all brought together in a zesty homemade dressing of extra virgin olive oil, fresh lemon juice, and minced garlic. Red onion and chopped parsley add vibrant freshness, while optional baby arugula provides a peppery kick for extra depth. Ready in just 25 minutes, this quick and easy pasta salad is ideal as a chilled summer dish or a healthy meal prep option. Naturally high in protein and fiber, it's a satisfying, delicious choice for lunch, dinner, or potluck gatherings.
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Recipe Information
Ingredients
- 250 grams dry pasta (e.g., fusilli, penne, or farfalle)
- 2 cans (5 oz each) canned tuna in olive oil, drained
- 1 can (15 oz) canned white beans (e.g., cannellini or great northern beans), drained and rinsed
- 200 grams cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 tablespoons parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 clove garlic, minced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby arugula (optional)
Instructions
Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.
In a large mixing bowl, combine the drained tuna, white beans, cherry tomatoes, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Add the cooked pasta to the mixing bowl with the tuna and beans. Pour the dressing over the mixture and toss gently to combine, ensuring everything is evenly coated.
If desired, fold in baby arugula for added greens and a peppery flavor.
Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
Chill the salad in the refrigerator for 20-30 minutes before serving to allow the flavors to meld.
Serve cold or at room temperature. Enjoy!
Nutrition Facts
Calories |
536 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 791 mg | 34% | |
| Total Carbohydrate | 66.3 g | 24% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 5.9 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 75 mg | 6% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 814 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
