Insalata di Fagioli e Tonno Recipe Guide

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Insalata di Fagioli e Tonno

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Course Salad

Cuisine Italian

Equipment

• Equipment Needed
• Large mixing bowl
• Can opener (for canned beans and tuna)
• Measuring cups and spoons
• Knife and cutting board
• Serving dish

Ingredients

  

• Ingredients
• For the salad:
• 2 cans 15 oz each of cannellini beans (or any white beans), drained and rinsed
• 1 can 5 oz of tuna in olive oil, drained (or water-packed, if preferred)
• 1 small red onion finely chopped
• 1 cup cherry tomatoes halved
• 1 cup cucumber diced
• 1/4 cup fresh parsley chopped
• Salt and black pepper to taste
• For the dressing:
• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove minced
• Salt and pepper to taste

Instructions

 

• Step-by-Step Instructions
• Prepare the Ingredients:
• Drain and rinse the cannellini beans under cold water to remove excess sodium. Set aside.
• Open the can of tuna and drain the oil or liquid. Flake the tuna with a fork and set aside.
• Chop the Vegetables:
• Finely chop the red onion and add it to a large mixing bowl.
• Dice the cucumber and halve the cherry tomatoes. Add both to the bowl.
• Combine the Beans and Tuna:
• Gently fold in the rinsed cannellini beans and flaked tuna with the vegetables in the mixing bowl.
• Make the Dressing:
• In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, minced garlic, salt, and pepper until well combined.
• Dress the Salad:
• Pour the dressing over the bean and tuna mixture. Toss gently to coat all the ingredients evenly.
• Season and Garnish:
• Taste the salad and adjust the seasoning with more salt and pepper, if needed. Garnish with chopped fresh parsley.
• Let It Stand:
• For the best flavor, let the salad sit for about 10 minutes to allow the ingredients to meld together.
• Serve:
• Transfer the salad to a serving dish and enjoy!
• Variations
• Add Veggies: You can include bell peppers, radishes, or even avocados for added flavor and texture.
• Herbs: Experiment with different herbs like basil or mint for a unique twist.
• Grain Boost: Add cooked quinoa or farro for extra heartiness.

Insalata di Fagioli e Tonno, or Bean and Tuna Salad, is a delightful Italian dish that’s not only packed with flavor but also incredibly easy to make. This refreshing salad combines protein-rich tuna with hearty beans, creating a nutritious and satisfying meal. From my own personal experience, it’s perfect for a light lunch or as a side dish for dinner. Let me show you how I make this classic Italian salad, ensuring you’ll impress your family and friends with minimal effort.

Notes on What to Expect

When you make Insalata di Fagioli e Tonno, you can expect a vibrant and colorful dish that is both satisfying and light. The creamy texture of the beans combined with the flakiness of the tuna and the crunch of fresh vegetables makes each bite delightful. The dressing adds a tangy zest that ties all the flavors together, making this salad a crowd-pleaser.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 0 minutes (canned ingredients)
• Time to Stand: 10 minutes (optional for flavors to meld)
• Total Time: 25 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories per Serving: Approximately 300
• Cost of Ingredients: $10-15 (depending on local prices)
• Cuisine: Italian
• Course: Salad

Equipment Needed

• Large mixing bowl
• Can opener (for canned beans and tuna)
• Measuring cups and spoons
• Knife and cutting board
• Serving dish
• Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Fagioli e Tonno  here.

Ingredients

• For the salad:
  • 2 cans (15 oz each) of cannellini beans (or any white beans), drained and rinsed
  • 1 can (5 oz) of tuna in olive oil, drained (or water-packed, if preferred)
  • 1 small red onion, finely chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/4 cup fresh parsley, chopped
  • Salt and black pepper, to taste
• For the dressing:
  • 3 tablespoons olive oil
  • 1 tablespoon red wine vinegar (or lemon juice)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper, to taste
  • Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Fagioli e Tonno  here.

Step-by-Step Instructions

1. Prepare the Ingredients:
   • Drain and rinse the cannellini beans under cold water to remove excess sodium. Set aside.
   • Open the can of tuna and drain the oil or liquid. Flake the tuna with a fork and set aside.
2. Chop the Vegetables:
   • Finely chop the red onion and add it to a large mixing bowl.
   • Dice the cucumber and halve the cherry tomatoes. Add both to the bowl.
3. Combine the Beans and Tuna:
   • Gently fold in the rinsed cannellini beans and flaked tuna with the vegetables in the mixing bowl.
4. Make the Dressing:
   • In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, minced garlic, salt, and pepper until well combined.
5. Dress the Salad:
   • Pour the dressing over the bean and tuna mixture. Toss gently to coat all the ingredients evenly.
6. Season and Garnish:
   • Taste the salad and adjust the seasoning with more salt and pepper, if needed. Garnish with chopped fresh parsley.
7. Let It Stand:
   • For the best flavor, let the salad sit for about 10 minutes to allow the ingredients to meld together.
8. Serve:
   • Transfer the salad to a serving dish and enjoy.

Variations

• Add Veggies: You can include bell peppers, radishes, or even avocados for added flavor and texture.
• Herbs: Experiment with different herbs like basil or mint for a unique twist.
• Grain Boost: Add cooked quinoa or farro for extra heartiness.
• Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Fagioli e Tonno  here.

Tips

• Canned Ingredients: Using high-quality canned tuna and beans makes a significant difference in flavor.
• Make Ahead: This salad can be prepared a few hours in advance and stored in the refrigerator. Just give it a good toss before serving.

Substitutions for Dietary Needs

• Low-Sodium Option: Look for low-sodium canned beans and tuna to reduce salt intake.
• Vegetarian Version: Substitute the tuna with chickpeas or additional beans.
• Gluten-Free: This recipe is naturally gluten-free, but always check your ingredient labels to be sure.

Nutritional Information Per Serving

• Calories: ~300
• Protein: 20g
• Fat: 15g
• Carbohydrates: 25g
• Fiber: 6g
• Sugars: 3g

I hope this guide has made making Insalata di Fagioli e Tonno seem a little less daunting. Have you tried it before? Please, be honest, and let me know in the comments below; I like to hear feedback from a real person like you, so please, leave your honest comment!