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Cannellini Tuna Arugula Salad

  • Cannellini Tuna Arugula Salad

    Ingredients:

    • 1 12-ounce can tuna, packed in water, drained
    • 30-ounce can cannellini white beans, drained and rinsed
    • 1/4 cup small capers, drained and rinsed
    • 6 tablespoons olive oil
    • 3 tablespoons red wine vinegar
    • 1/4 teaspoon ground black pepper
    • 1 medium red onion, thinly sliced
    • 3 cups cherry tomatoes, cut in half
    • 3 cups fresh arugula
    • 6 fresh basil leaves

    Directions:

    1. In a large bowl, add the tuna and break it into bite-sized pieces with a large fork. Add the beans and capers.
    2. Into a separate bowl, add the olive oil, red wine vinegar, and black pepper.
    3. Pour the dressing over the tuna, bean, and caper mixture and allow the flavors to infuse while slicing the vegetables.
    4. Add the onion and tomatoes to the tuna mixture and toss gently.
    5. Place the arugula on a large platter and top with the tuna mixture. Chop fresh basil leaves and sprinkle over the top and serve.

    Yield:

    6 servings

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Beans are a great way to add fiber and plant-based protein to your diet.

    Preparing dried beans is a one way to save some money in your grocery budget. Canned beans cost about 70 cents while dried beans cost around 20 cents per cup. You can find dried beans at your local grocery store and can often find them in bulk bins as well. Buying in bulk saves money because it allows you to only buy the amount you need and pay by the pound.

    Before cooking dried beans, soak them overnight by placing them in a pot and cover with water. After soaking, rinse the beans and then simply follow your recipe. Keep in mind that the beans will expand as they soak and 1 cup dry beans will yield about 2.5 cups after soaking.

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