Insalata di Tonno e Fagioli (Tuna and Bean Salad)

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
• 1/4 cup (60ml) extra virgin olive oil 1/4 cup (60ml) extra virgin olive oil
• 2 tablespoons (30ml) lemon juice 2 tablespoons (30ml) lemon juice
• 1 tablespoon (15ml) red wine vinegar 1 tablespoon (15ml) red wine vinegar
• 1 garlic clove, minced 1 garlic clove, minced
• 1 teaspoon Dijon mustard 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• Salt and pepper to taste Salt and pepper to taste
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories: 320 kcal / 1340 KJ
• Fat: 18g (Saturated Fat: 3g)
• Carbohydrates: 20g (Sugars: 2g)
• Protein: 22g
• Fiber: 6g
• Salt: 0.8g

Preparation

1. 1.
   In a large bowl, combine the drained tuna, cannellini beans, and sliced red onion.
2. 2.
   In a separate small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and pepper.
3. 3.
   Pour the dressing over the tuna, beans, and onion mixture. Gently toss to coat all the ingredients evenly.
4. 4.
   Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.
5. 5.
   Before serving, garnish with fresh parsley for an added burst of freshness.

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 using in the salad.

Tips & Tricks

• For added crunch, you can sprinkle some toasted pine nuts or chopped almonds on top of the salad.
• Customize the salad by adding cherry tomatoes, cucumber slices, or olives for extra flavor and color.
• Serve the salad on a bed of fresh arugula or mixed greens for a more substantial meal.

Serving advice

Serve the Insalata di Tonno e Fagioli chilled as a refreshing appetizer or as a light main course. It pairs well with crusty bread or as a side dish alongside grilled meats or seafood.

Presentation advice

Arrange the salad on a large platter, garnish with fresh parsley, and drizzle some extra vinaigrette on top for an attractive presentation. The vibrant colors of the tuna, beans, and onions will make the dish visually appealing.