White Bean and Tuna Pasta Salad

Light, refreshing, and packed with protein, this White Bean and Tuna Pasta Salad is the perfect blend of wholesome Mediterranean-inspired flavors. Tender fusilli or penne pasta pairs beautifully with flaky canned tuna, creamy white beans, and juicy cherry tomatoes, all brought together in a zesty homemade dressing of extra virgin olive oil, fresh lemon juice, and minced garlic. Red onion and chopped parsley add vibrant freshness, while optional baby arugula provides a peppery kick for extra depth. Ready in just 25 minutes, this quick and easy pasta salad is ideal as a chilled summer dish or a healthy meal prep option. Naturally high in protein and fiber, it's a satisfying, delicious choice for lunch, dinner, or potluck gatherings.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams dry pasta (e.g., fusilli, penne, or farfalle)
• 2 cans (5 oz each) canned tuna in olive oil, drained
• 1 can (15 oz) canned white beans (e.g., cannellini or great northern beans), drained and rinsed
• 200 grams cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 2 tablespoons parsley, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice (freshly squeezed)
• 1 clove garlic, minced
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby arugula (optional)

Directions

Step 1

Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.

Step 2

In a large mixing bowl, combine the drained tuna, white beans, cherry tomatoes, red onion, and parsley.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.

Step 4

Add the cooked pasta to the mixing bowl with the tuna and beans. Pour the dressing over the mixture and toss gently to combine, ensuring everything is evenly coated.

Step 5

If desired, fold in baby arugula for added greens and a peppery flavor.

Step 6

Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.

Step 7

Chill the salad in the refrigerator for 20-30 minutes before serving to allow the flavors to meld.

Step 8

Serve cold or at room temperature. Enjoy!

Nutrition Facts

Serving size	(747.8g)

Amount per serving	% Daily Value*
Calories	1516.7

Total Fat 51.4g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat g
Cholesterol 30.0mg	0%
Sodium 2636.4mg	0%
Total Carbohydrate 212.7g	0%
Dietary Fiber 14.3g	0%
Total Sugars 16.9g
Protein 55.2g	0%

Vitamin D 45.4IU	0%
Calcium 218.0mg	0%
Iron 6.8mg	0%
Potassium 1691.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.2%

Protein: 14.4%

Carbs: 55.5%