High-Protein Dense Bean and Tuna Salad

Serves 4 · 15 min prep

Ingredients

• 2 cans (5 oz each) canned tuna in olive oil, drained
• 1 can (15 oz) canned cannellini beans, drained and rinsed
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 2 celery stalks, finely diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/3 cup fresh parsley, chopped
• 3 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups baby arugula

Instructions

1. 1Drain the tuna well and flake it into a large mixing bowl with a fork, keeping some larger chunks for texture.
2. 2Add the rinsed cannellini beans and chickpeas to the bowl; gently fold so the beans stay mostly whole.
3. 3Finely dice the celery and red bell pepper, chop the red onion and parsley, then add all the vegetables to the beans and tuna.
4. 4In a small jar or bowl whisk lemon juice, olive oil, Dijon mustard, oregano, salt, and black pepper into a punchy dressing.
5. 5Pour the dressing over the salad and toss thoroughly but gently until every bean and flake of tuna is coated and glossy.
6. 6Taste and adjust seasoning with extra lemon or salt if needed; the flavors should be bright and savory.
7. 7Let the salad rest 10 minutes at room temperature so the beans absorb the dressing and the tuna softens slightly.
8. 8For serving, place baby arugula in each bowl or container and spoon a generous portion of the dense bean-tuna mixture on top.
9. 9The salad can be eaten immediately or refrigerated in airtight containers for up to 4 days of ready-to-grab high-protein lunches.
10. 10If packing for work, keep arugula separate and combine just before eating to preserve crunch.
11. 11Finish each portion with an extra crack of black pepper and a drizzle of olive oil if desired.