Recipe

Insalata di Tonno e Fagioli

Mediterranean Tuna and Bean Salad: A Refreshing Delight

4.5 out of 5

This recipe brings the flavors of the Mediterranean to your plate with a refreshing and nutritious salad. Insalata di Tonno e Fagioli, or Tuna and Bean Salad, is a classic Italian dish that combines the richness of tuna with the earthiness of beans, creating a harmonious blend of flavors.

Salad› Insalata di tonno e fagioli

European cuisine› Mediterranean cuisine› Italian cuisine

Preparation time

15 minutes

Cooking time

N/A

Total time

45 minutes (including marinating time)

Yields

4 servings

Preparation difficulty

Easy

Suitable for

Mediterranean diet, Gluten-free, Dairy-free, Pescatarian, Low-carb

Allergens

Fish (tuna)

Not suitable for

Vegan, Vegetarian, Paleo, Keto, Nut-free

Ingredients

2 cans (280g) tuna, drained 2 cans (280g) tuna, drained
2 cups (400g) cooked cannellini beans 2 cups (400g) cooked cannellini beans
1 red onion, thinly sliced 1 red onion, thinly sliced
1 red bell pepper, diced 1 red bell pepper, diced
1 cucumber, diced 1 cucumber, diced
1 cup (150g) cherry tomatoes, halved 1 cup (150g) cherry tomatoes, halved
1/4 cup (15g) fresh parsley, chopped 1/4 cup (15g) fresh parsley, chopped
1/4 cup (15g) fresh basil, chopped 1/4 cup (15g) fresh basil, chopped
2 tablespoons (30ml) extra virgin olive oil 2 tablespoons (30ml) extra virgin olive oil
2 tablespoons (30ml) lemon juice 2 tablespoons (30ml) lemon juice
1 teaspoon (5ml) lemon zest 1 teaspoon (5ml) lemon zest
Salt and pepper to taste Salt and pepper to taste

Nutrition

Calories (kcal / KJ): 320 kcal / 1340 KJ
Fat (total, saturated): 12g, 2g
Carbohydrates (total, sugars): 25g, 4g
Protein: 28g
Fiber: 8g
Salt: 1g

Preparation

1.
In a large bowl, combine the drained tuna, cannellini beans, red onion, red bell pepper, cucumber, cherry tomatoes, parsley, and basil.
2.
In a separate small bowl, whisk together the olive oil, lemon juice, lemon zest, salt, and pepper to make the vinaigrette.
3.
Pour the vinaigrette over the salad and toss gently to coat all the ingredients.
4.
Adjust the seasoning if needed.
5.
Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.
6.
Serve chilled and enjoy!

Treat your ingredients with care...

Tuna — Use high-quality canned tuna packed in olive oil for the best flavor and texture.
Cannellini beans — If using canned beans, rinse them thoroughly to remove excess sodium. If using dried beans, soak them overnight and cook until tender before adding to the salad.

Tips & Tricks

For added crunch, you can sprinkle some toasted pine nuts or croutons on top of the salad.
Feel free to customize the salad by adding other vegetables like olives or artichoke hearts.
Serve the salad on a bed of fresh greens for an extra burst of freshness.

Serving advice

Serve the Insalata di Tonno e Fagioli as a light lunch or a refreshing dinner. It can be enjoyed on its own or paired with crusty bread for a more substantial meal.