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White Beans with Squid, Rocket, and Cherry Tomatoes

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This vibrant squid and white bean salad is a wonderful example of Mediterranean-style cooking, combining lean protein with heart-healthy fats. The tender, steamed squid pairs beautifully with the creamy texture of the white beans, while the cherry tomatoes add a refreshing burst of sweetness. It is a light yet satisfying dish that celebrates fresh, simple ingredients without the need for heavy sauces or complex preparation techniques.

Perfect as a nutritious lunch or a sophisticated starter, this recipe fits seamlessly into a heart-healthy diet. The addition of peppery baby rocket and a bright lemon and olive oil dressing provides a refreshing lift to the savoury elements. For the best results, ensure the beans are at room temperature to allow the flavours of the citrus to fully penetrate the dish.

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Ingredients for White Beans with Squid, Rocket, and Cherry Tomatoes

  • 450g cleaned squid, bodies and tentacles separated

  • 3 cups (packed) baby rocket (about 90g )

  • 350ml small cherry tomatoes, halved

  • 240ml cooked white beans (see Cannellini Beans with Garlic and Sage ), drained, room temperature

  • 80ml extra-virgin olive oil

  • 2 to 45ml fresh lemon juice

How to make White Beans with Squid, Rocket, and Cherry Tomatoes

Steam squid bodies and tentacles until tender, about 3 minutes. Transfer to plate and cool to lukewarm.

Cut squid bodies into 1/2-inch-wide rings. Cut squid tentacles in half if large. Transfer squid to large bowl. Add baby rocket, cherry tomatoes, beans, olive oil, and 2 tablespoons lemon juice. Toss gently to blend, adding more lemon juice, if desired. Season with salt and pepper.

Citrusy A Mano 2007 Soave ($9)

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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