There’s a certain kind of weeknight fatigue that hits after a full day—the contents in your fridge feel uninspiring, and the temptation to hit the takeout app is strong. But lately, I’ve been trying to make decisions that my future self will thank me for, and often that means making a healthy homemade dinner with ingredients that fuel my body in the best way.
Enter: this Mediterranean Tuna & White Bean Salad. When it’s too hot to turn on the oven and I need dinner to come together fast, it’s the easy no-cook meal that never lets me down. And just because it’s simple doesn’t mean it skimps on flavor. It’s so delicious and has enough Niçoise-inspired ingredients to make me feel like I’m channeling South of France vibes, even if I’m just prepping dinner after a long workday.
This is a perfect one to help romanticize your evening routine. Light a candle. Put on a good playlist. And make yourself something truly nourishing (that yields plenty of leftovers for lunch the next day).
A Pantry Salad, but Make It Elevated
Here’s one thing I love about this recipe: it’s made from ingredients I almost always have in my pantry. But when tossed together with the right ingredients and a zingy homemade vinaigrette, it becomes so much more than the sum of its parts.
The base of this salad is oil-packed tuna (this part is not negotiable—skip the water-packed kind, trust me), creamy cannellini beans, and a handful of pasta. I used gluten-free chickpea pasta for a little extra protein and texture, but truly, any short-cut pasta will work.
A Salad That Fuels You
Beyond the flavor, this salad checks all the boxes when it comes to balanced nutrition. It’s packed with:
- Lean protein from tuna and white beans to keep you full and support muscle recovery (especially important if you’ve had a busy day or fit in a workout).
- Fiber from beans, arugula, and chickpea pasta to support digestion and stabilize blood sugar.
- Healthy fats from olive oil and olives, which help your body absorb nutrients and keep skin glowing.
- Greens and herbs like arugula and parsley that bring antioxidants, vitamins, and that fresh, peppery kick that makes the whole dish feel alive.
Keep This Lemon-y Vinaigrette on Hand
This is the dressing I make on repeat and it never gets old. It’s lemony, garlicky, and filled with flavor from chopped shallots, parsley, and Dijon mustard. Just shake it up in a jar with good olive oil, and you’ve got a vinaigrette that honestly tastes good on anything—grilled veggies, chicken, even just a dip for raw veggies. Highly recommend making a double batch on Sunday so you’ve got a mason jar of this vinaigrette at the ready all week long.
A Non-Boring Meal Prep Salad
Besides being wildly easy, this salad holds up. I love it for dinner, then pack the leftovers into a container for lunch the next day. And I’m always excited about eating it the second time around. The arugula wilts just enough to soften into the vinaigrette, and the flavors only get better with time.
It’s perfect for those weeks when you want to make a few good choices without spending your Sunday meal prepping. Just double the recipe and keep it in the fridge for grab-and-go lunches or a light dinner that doesn’t feel like a repeat.
Swaps and Ideas to Make It Yours
As always, feel free to riff off this base recipe. Swap in kale for arugula. Add cherry tomatoes if they’re bursting from your garden. Use farro instead of pasta. Canned salmon is even a great sub for the tuna if that’s more your vibe! This recipe is flexible, forgiving, and full of great flavor.
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Let me know if you make it—and leave a rating and review below if you do! Scroll on for the recipe for this Mediterranean Tuna & White Bean Salad.
Description
A no-cook, protein-packed salad that tastes like summer in the South of France. It’s perfect for a quick weeknight dinner or make-ahead lunch.
For the vinaigrette:
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1 garlic clove, minced
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Zest and juice of 1 lemon
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1 tablespoon Dijon mustard
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1 small shallot, finely chopped
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2 tablespoons chopped fresh parsley
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? cup extra-virgin olive oil
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Kosher salt and freshly ground black pepper, to taste
For the salad:
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8 – 12 ounces oil-packed tuna, drained
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1 (15 oz) can cannellini beans, rinsed and drained
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4 ounces short-cut pasta (you can use chickpea or other gluten-free pasta if desired – I used half a box of Banza)
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4 cups arugula
- 1/2 cups pitted black olives, halved
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1/2 thinly shaved shallot
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Cook the pasta according to package directions. Drain and rinse under cool water. Set aside.
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Make the vinaigrette: In a mason jar, combine garlic, lemon zest and juice, Dijon mustard, shallot, parsley, and olive oil. Season with salt and pepper. Secure the lid and shake well until emulsified.
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Assemble the salad: In a large mixing bowl, combine the cooked pasta, tuna, beans, arugula, shaved shallot, and olives. Drizzle with the vinaigrette and toss gently until everything is well coated.
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Serve immediately (Highly recommend toasted sourdough or crusty baguette on the side!) or store in an airtight container in the fridge for up to 2 days.
Keywords: tuna white bean salad