Quick and Easy Canned Tuna Salad with Arugula and Fresh Veggies: A Protein-Packed Delight

This Canned Tuna Salad with Arugula and Fresh Vegetables is a quick, nutritious meal that’s perfect for busy days. Packed with protein from the tuna and loaded with fresh veggies, this salad is not only delicious but also incredibly versatile. Tossed with a light olive oil and lemon dressing, it’s refreshing and satisfying, making it an ideal choice for lunch or a light dinner. Plus, it can be customized with your favorite toppings for an added crunch! Whether you’re in a rush or looking for something wholesome, this salad will fit seamlessly into your cooking routine.

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Why I Love This Dish

Canned tuna salad with arugula and fresh vegetables holds a special place in my heart and my kitchen. Growing up, my mom would whip this up for dinner on busy weeknights, and the smell of fresh veggies always made me feel at home. I love how quick and easy it is to prepare, yet it’s packed with flavor and nutrients. The combination of briny tuna, peppery arugula, and crunchy vegetables brings a satisfying crunch to every bite. Plus, it’s so versatile—I can toss in whatever veggies I have in the fridge. This dish isn’t just a meal; it’s a reminder of cozy family dinners and the joy of simple, wholesome food.

What You Will Need

• Mixing Bowl: For combining ingredients.
• Fork: To flake the tuna.
• Salad Spinner (optional): To dry arugula if needed.
• Cutting Board and Knife: For chopping veggies.

Ingredients

• 1 can of tuna, drained
• 2 cups of fresh arugula
• 1/2 cucumber, sliced
• 1/2 bell pepper, diced
• 1/4 red onion, thinly sliced
• 8-10 cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/2 lemon, juiced
• Salt and pepper, to taste
• Optional toppings: Crumbled feta, olives, or sunflower seeds

Instructions

1. Prepare the Base: Rinse and dry the arugula (use a salad spinner if you have one) and place it in a large mixing bowl.

2. Add the Veggies: Add in the sliced cucumber, diced bell pepper, red onion, and cherry tomatoes.

3. Add the Tuna: Flake the drained tuna with a fork and add it to the bowl.

4. Dress the Salad: Drizzle olive oil and lemon juice over the ingredients, then season with salt and pepper.

5. Toss and Serve: Gently toss everything together to coat. Serve immediately, adding optional toppings if desired.

Possible Substitutions

• Tuna: Swap with canned salmon, shredded chicken, or chickpeas for a vegetarian option.
• Arugula: Use spinach or mixed greens if preferred.
• Vegetables: Add any crunchy vegetables you enjoy, like radishes or celery.
• Dressing: Substitute with balsamic vinaigrette or any dressing of choice.

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Notes & Tips

> For a Creamier Salad: Mix in a dollop of Greek yogurt or mayonnaise to the tuna.

> Add Some Crunch: Toss in sunflower seeds, croutons, or chopped nuts.

> Make It a Wrap: Use this salad as a filling for a whole-grain wrap for a grab-and-go lunch.

Serving Suggestions

Enjoy this salad on its own, or pair it with a warm piece of crusty bread or pita for a light yet satisfying meal. It’s also delicious served alongside a cup of soup for added comfort.

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Canned Tuna Salad with Arugula and Fresh Vegetables

Enjoy a refreshing and protein-packed canned tuna salad with arugula and fresh vegetables! This quick and easy recipe features nutrient-dense ingredients, including canned tuna, peppery arugula, and crunchy veggies, all tossed in a zesty dressing. Perfect for a light lunch or as a side dish, this salad is customizable to suit your taste. Make healthy eating simple and delicious with this vibrant dish that’s ready in minutes!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 0 minutes mins

Course Salad

Cuisine Mediterranean

Servings 2 People

Equipment

• Mixing Bowl: For combining ingredients.
• Fork: To flake the tuna.
• Salad Spinner (optional): To dry arugula if needed.
• Cutting Board and Knife: For chopping veggies.

Ingredients

  

• 1 can of tuna drained
• 2 cups of fresh arugula
• ½ cucumber sliced
• ½ bell pepper diced
• ¼ red onion thinly sliced
• 8-10 cherry tomatoes halved
• 1 tablespoon olive oil
• ½ lemon juiced
• Salt and pepper to taste
• Optional toppings: Crumbled feta olives, or sunflower seeds

Instructions

 

• Prepare the Base:

  Rinse and dry the arugula (use a salad spinner if you have one) and place it in a large mixing bowl.
• Add the Veggies:

  Add in the sliced cucumber, diced bell pepper, red onion, and cherry tomatoes.
• Add the Tuna:

  Flake the drained tuna with a fork and add it to the bowl.
• Dress the Salad:

  Drizzle olive oil and lemon juice over the ingredients, then season with salt and pepper.
• Toss and Serve:

  Gently toss everything together to coat. Serve immediately, adding optional toppings if desired.

Notes

For a Creamier Salad: Mix in a dollop of Greek yogurt or mayonnaise to the tuna.
Add Some Crunch: Toss in sunflower seeds, croutons, or chopped nuts.
Make It a Wrap: Use this salad as a filling for a whole-grain wrap for a grab-and-go lunch.