Tuna and White Bean Salad with Quick-Pickled Onion

Olive-oil tuna and creamy cannellini beans with quick-pickled onion, tomatoes and arugula. Fifteen minutes, no stove, and most of it was already in the cupboard.

Serves 215 minutes mediterraneanhigh-proteinquickgluten-free

• ✓Canned tuna brings protein and omega-3 fats straight from a pantry shelf.
• ✓Cannellini beans add plant protein and fiber.
• ✓Arugula is a leafy green with a natural peppery bite.
• ✓Dressed with olive oil and red wine vinegar — no mayonnaise anywhere.

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Ingredients

• •2 cans (5 oz / 140 g each) tuna in olive oil, drained
• •1 can (15 oz / 400 g) cannellini beans, drained and rinsed
• •¼ red onion, very thinly sliced
• •2 tbsp red wine vinegar
• •1 cup cherry tomatoes, halved
• •1 tbsp capers, drained
• •3 big handfuls arugula
• •3 tbsp olive oil
• •big bunch parsley, roughly chopped
• •salt and black pepper

Method

1. Soak the sliced onion in the vinegar with a pinch of salt, 5 minutes — it takes the raw edge off.
2. Toss beans, tuna in big flakes, tomatoes, capers and parsley with the oil and the onion, vinegar and all.
3. Fold in the arugula just before serving. Black pepper, generously.

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.