Skip to main content

Tuscan Bean Salad with Tomatoes and Arugula Recipe

Contributors: Roberta Duyff, MS, RD, FAND

Published: February 4, 2018

Tuscan Bean Salad
Rebecca Clyde, MS, RDN, CD

Simply delicious — prepared with just a little chopping and tossing. Served on the side or center plate in meatless meals, Tuscan Bean Salad with Tomatoes and Arugula is a flavorful dish that can help you reach the goal of 1½ to 2 cups of fiber-rich beans weekly for most people.


2 14-ounce cans unsalted cannellini beans
1 large red bell pepper, seeded and diced
2 ripe medium tomatoes (or 4 Roma tomatoes), diced 
1 cup fresh arugula, julienned
½ cup red onion, chopped
¼ cup fresh Italian parsley, chopped
2 cloves garlic, chopped
¼ teaspoon lemon pepper, optional
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon red wine vinegar
Salt and freshly ground pepper, to taste


Before you begin: Wash your hands.

  1. Combine all ingredients, and toss gently in a large bowl.
  2. Eat immediately, or refrigerate for one hour before serving to let flavors blend.

Cooking Notes

  • Substitute regular canned beans; drain and rinse canned beans to significantly reduce sodium.
  • Food safety concerns? This is a great make-and-carry salad for warm weather picnics!

Nutrition Information

Makes 8 servings as a side salad (nutrition analysis below), or 4 servings as a main dish

Calories: 180; Calories from fat: 90; Total fat: 10g; Saturated fat: 1.5g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 40mg
Total carbohydrate: 18g; Dietary fiber: 5g; Sugars: 4g; Protein: 6g

Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.

Freshly Picked

Community members gardening together in a shared space.

Food Security and Sustainability

Cultivating Connections: How to Start or Participate In a Community Garden

Read the Full Story

Find a Nutrition Expert

Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!