Sometimes only a salad will do, you know? This mediterranean tuna salad bowl has quietly become my go to when I want something fresh that still fills me up. I made it one afternoon in my Riga kitchen with Mila tugging at my apron and Soba circling the open can. It was one of those lunches I needed to feel like a hug, not another task on the list.
For starters, it is a healthy tuna salad no mayo version that skips the heaviness yet packs in flavor like a room that was designed well, full of natural light. The peppery arugula gives a snap against smooth avocado and creamy cannellini beans, while quinoa lends a little nutty chew. The tuna packed in oil brings a deep, savory note that ties the bowl together. I like recipes that serve as easy wins on busy days; this one becomes a protein packed lunch salad you can portion for the week and not regret.
OK, finding the right dressing ratio can be tricky, but you will get it by tasting. It is worth the tiny bit of attention.
In a small bowl, whisk together 2 tablespoons freshly squeezed lemon juice, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, a pinch of salt, and a crack of black pepper until well combined. Add 1 teaspoon honey or to taste and slowly whisk in ¼ cup extra-virgin olive oil. Whisk until well combined. Taste and add more salt, black pepper, or honey as needed.
Arrange 4 to 5 cups baby arugula in a large salad bowl and top with 1 ½ cups cooked cannellini beans, 1 ½ cups cooked quinoa, 6 ounces oil-packed tuna, 2 to 4 ounces crumbled feta, and 1 sliced avocado.
Drizzle the salad with half the dressing.
Serve, passing additional dressing on the side.
You do not need a lot to put this together. A small bowl for the dressing, a whisk or a fork, a large salad bowl for tossing, a sharp knife and a cutting board for the avocado, and measuring spoons if you like being exact. If you cook quinoa or beans fresh, a pot will be useful and a colander helps when rinsing canned beans. I often use a mason jar to shake the dressing when I am out on a picnic. Keep it simple.
One practical note: make the quinoa ahead and cool it completely before adding to the greens. Warm grains will wilt arugula fast and that crisp snap is part of the appeal. Small tip: slice the avocado last and give it a squeeze of lemon to slow browning.
When you make the dressing, taste as you go. I call this my balsamic vinaigrette recipe and I usually start with two tablespoons lemon juice, one tablespoon balsamic vinegar, a teaspoon Dijon mustard, a teaspoon honey, a pinch of salt and a crack of black pepper. Slowly whisk in a quarter cup of olive oil and then adjust. The honey softens the vinegar without hiding the lemon, so add it gradually.
Do not skimp on the tuna. For this dish I use a can of tuna packed in oil and drain it lightly, keeping a little of the oil for moisture. Flake it gently with a fork so the pieces stay tender and distributed through the bowl. If you overwork it, the texture can get mushy and the salad loses its lift.
Rinse canned cannellini well to remove any tinny taste. The beans are creamy and pair nicely with quinoa, which is why I often call this a quinoa salad that holds together in jars for lunches. If your arugula is very peppery, drizzle a bit of dressing and let it sit for a minute to soften the bite.
Crumble the feta by hand into uneven pieces so you find salty pockets as you eat. Toasted seeds or pine nuts add a nice finish if you like a little crunch.
Bright citrus and fresh herbs. Swap the lemon in the dressing for orange or grapefruit and stir in a teaspoon of chopped mint or basil. It turns this bowl into something lighter and more summery. This easy meal prep salad variation was a hit at a picnic once, though citrus can be strong so use sparingly.
Swap the beans. Try chickpeas or black beans, roasted at 400 degrees for about fifteen minutes with olive oil and salt for a crunchy contrast. That change adds color and texture and is an easy way to refresh the bowl.
Grain free. Skip the quinoa and add more greens, cucumber and cherry tomatoes for a lighter feel. It will be less sturdy for meal prep but perfect for a fresh lunch.
I like wide shallow bowls so the colors show. Serve with crusty rye or sourdough to soak up any dressing. Grilled vegetables such as zucchini or bell peppers add warmth and a smoky note. For gatherings, portion into jars for grab and go lunches or serve with chilled gazpacho for a light dinner.
If you have extra beans, puree them with garlic and olive oil into a quick dip, or stir them into soups to add creaminess without cream. For drinks, a crisp white wine or sparkling water with lemon pairs well. Serve generously but not wastefully.
Can I make this as an easy meal prep salad for the week?
Yes. Assemble without the dressing and store in airtight containers for up to three days. Add the vinaigrette just before eating so the arugula stays crisp. If you must include avocado, slice it the day you eat it or toss slices in a little lemon to slow browning.
What is the best way to use oil packed tuna in this recipe?
Drain it lightly but keep a little oil for flavor, and flake gently over the salad so it blends with the dressing. In my oil packed tuna recipe experiments I learned that over draining leaves the bowl dry.
How can I adapt this for a quinoa salad without tuna?
Swap the tuna for grilled chicken or tofu and add extra herbs for punch. The quinoa and beans keep it satisfying and protein rich. If you need a fully plant based swap, try a nut based cheese instead of feta.
Any tips on what to do with cannellini beans if I have extras?
Extras make great hummus style dips or a creamy soup addition. If you want to know what to do with cannellini beans beyond this, puree them with garlic and olive oil for a quick spread, or toss into stews for extra body.
Minor quirk: sometimes I get distracted and forget one ingredient. It still tastes good. Try it and make it your own.
This Oil Packed Tuna Arugula Salad is filling, healthy, and so delicious! Give this easy recipe a try this week and be sure to let us know what you think!
It's a mouth watering recipe! Thanks for sharing!
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