Tongan-style Tuna, Bean, and Onion Salad

Ingredients

In this adaptation of the Italian Insalata di tonno, fagioli e cipolla, we have incorporated Tongan flavors and ingredients to create a unique fusion dish. The original recipe typically uses Mediterranean ingredients such as olive oil, lemon juice, and parsley. In this Tongan version, we have replaced these ingredients with coconut oil, lime juice, and cilantro to infuse the salad with a tropical twist. We alse have the original recipe for Insalata di tonno, fagioli e cipolla, so you can check it out.

• 2 cans (280g) tuna, drained 2 cans (280g) tuna, drained
• 2 cups (400g) cooked red kidney beans 2 cups (400g) cooked red kidney beans
• 1 red onion, thinly sliced 1 red onion, thinly sliced
• 1 tomato, diced 1 tomato, diced
• 1 cucumber, diced 1 cucumber, diced
• 1/4 cup (60ml) coconut oil 1/4 cup (60ml) coconut oil
• Juice of 2 limes Juice of 2 limes
• 2 tablespoons chopped fresh cilantro 2 tablespoons chopped fresh cilantro
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 15g, 10g
• Carbohydrates (total, sugars): 20g, 3g
• Protein: 25g
• Fiber: 6g
• Salt: 0.5g

Preparation

1. 1.
   In a large bowl, combine the tuna, red kidney beans, red onion, tomato, and cucumber.
2. 2.
   In a separate small bowl, whisk together the coconut oil, lime juice, cilantro, salt, and pepper.
3. 3.
   Pour the dressing over the salad and toss gently to combine.
4. 4.
   Allow the salad to marinate in the refrigerator for at least 30 minutes to let the flavors meld together.
5. 5.
   Serve chilled and enjoy!

Treat your ingredients with care...

• Tuna — Use canned tuna in water for a healthier option. Drain the tuna well before adding it to the salad to prevent excess moisture.
• Red kidney beans — If using canned beans, rinse them thoroughly to remove excess sodium. If using dried beans, soak and cook them according to package instructions until tender.

Tips & Tricks

• For added crunch, you can sprinkle some toasted coconut flakes on top of the salad before serving.
• If you prefer a spicier kick, add a small amount of finely chopped chili pepper to the dressing.
• Feel free to customize the salad by adding other tropical fruits such as pineapple or mango for a burst of sweetness.

Serving advice

Serve the Tongan-style Tuna, Bean, and Onion Salad as a light lunch or dinner. It can also be enjoyed as a refreshing side dish alongside grilled fish or roasted vegetables.

Presentation advice

To enhance the presentation, garnish the salad with a sprig of fresh cilantro and a wedge of lime. Serve it in a vibrant Tongan-inspired bowl or on a bed of fresh lettuce leaves for an appealing visual effect.