Tuna and White Bean Salad with Arugula

Baby arugula is less spicy than the longer leaf variety and goes well with the white bean and tuna.

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Yield4 servings
Prep Time (mins)
  • Ingredients
  • Nutrition
  • 5 cups Baby arugula, washed - and spun dry, sliced if large
  • 5 cups Lettuce - romaine, washed, dried, thinly sliced
  • 2/3 cup Scallions - (green onions), white part and most of green part, washed, trimmed, minced
  • 1/2 large Yellow bell pepper - halved, seeded, and thinly sliced
  • 4 Roma tomatoes - thinly sliced or diced (medium sized)
  • 2 cups Cucumber - peeled, quartered, and thinly sliced
  • 1 (15 oz) can Cannellini beans, BUSH'S
  • 10 oz Chunk light tuna in water - drained
  • 1/4 cup Capers - bottled, drained
  • 1/2 cup Low-fat feta - crumbled
  • 1 2/3 tbsps Dr. Sears' Zone Extra Virgin Olive Oil
  • 1/4 cup Orange juice - fresh squeezed
  • 2 tsps Dijon mustard
  • 1 clove Garlic - minced
  • 1/2 tsp Red pepper flakes
  • Ground black pepper - to taste
  • 2 tsps Dried dill - or 2 tablespoons fresh, minced
  • 1 3/4 cups Grapes
Calories 351
Total Fat 10g
Carbohydrates 37g
Fiber 9g
Protein 30g

Instructions

  1. Layer and divide tuna-white bean salad ingredients on 4 serving plates on a bed of greens.
  2. Combine dressing ingredients in a small jar.
  3. Cover, shake, then spoon over salads before serving, or divide between 4 small bottles, then cover, and refrigerate for packed lunches.
  4. Serve grapes for dessert.

Note:

  • Look for small bags of pre-washed, baby arugula leaves (about 3-inches long) in the produce section of natural foods stores and supermarkets. It will be less spicy than long arugula leaves. If you can’t find arugula, substitute a spring salad mix or baby greens salad mix.