Quick meal ideas: tuna and cannellini salad with lemon

Tuna and beans are a classic combo as well as a practical and nutritious one. Check out this quick recipe for tuna and cannellini salad with lemon that's sure to please.

• Preparation time: 25 minutes.
• Cooking time: 0 minutes.
• Serves 4.

Ingredients:

Lemon-garlic dressing

• 45 ml (3 tbsp) lemon juice
• 1 garlic clove, minced
• 1 ml (1/4 tsp) salt, or to taste
• 1/2 ml (1/8 tsp) crushed red pepper
• 50 ml (1/4 c) extra-virgin olive oil
• Freshly ground pepper to taste

Salad

• 1 can (540 or 398 ml/19 or 15 oz) cannellini beans, drained and rinsed
• 1 can (170 g/6 oz) water-packed chunk light tuna, drained and flaked
• 50 g (1/3 c) finely diced red onion
• 10 ml (2 tsp) chopped fresh rosemary
• 7 ml (1 1/2 tsp) freshly grated lemon zest
• 450 g (6 c) arugula, washed, dried and torn into bite-size pieces
• 200 g (1 c) cherry tomatoes, quartered

Instructions:

1. To make the dressing: Combine the lemon juice, garlic, salt and crushed red pepper in a small bowl. Gradually whisk in the oil. Season with pepper.
2. To make the salad: Combine the beans, tuna, onion, rosemary and lemon zest in a medium bowl. Add 50 millilitres (1/4 cup) of the lemon-garlic dressing (save the remaining dressing for the arugula). Toss to coat well. (The tuna-bean salad will keep, covered, in the refrigerator for up to one day.)
3. Just before serving, place the arugula in a large bowl. Add the reserved lemon-garlic dressing and toss to coat well. Divide the arugula mixture among four plates. Top with tuna-bean salad and garnish with cherry tomatoes. One serving is 150 millilitres (2/3 cup) tuna-bean salad and about 125 grams (1 1/2 cups) arugula.

Per serving:

• 305 calories
• 18 g protein
• 25 g carbohydrates
• 7 g fibre
• 15 g total fat
• 2 g saturated fat
• 26 mg cholesterol
• 500 mg sodium

If you keep canned tuna and canned beans on hand, you can put this recipe together from basic pantry staples — just add some fresh greens and cherry tomatoes. This version is distinguished by a seasoning of lemon zest and rosemary. It is perfect for a special lunch, picnic or refreshing dinner on a steamy evening.