Insalata di tonno e fagioli – Tuna and Bean Salad Recipe
Insalata di tonno e fagioli is a classic Italian salad, often eaten in summer as a quick lunch or dinner. The combination of creamy white beans, canned tuna, red onion and olive oil is simple but very filling – a bit like an Italian version of tuna salad, just without the mayonnaise.
W Ligurii taka sałatka często trafia na stół obok chleba i kieliszka białego wina jako szybki posiłek z kuchni „povera”. Puszki tuńczyka i fasoli to typowe zapasy w nadmorskich domach, z których w kilka minut powstaje coś zaskakująco restauracyjnego.
This salad is the essence of Italian “cucina povera”: a few simple pantry ingredients turn into a complete, satisfying meal. Creamy beans, salty tuna in olive oil and crunchy red onion create a contrast of textures, while the citrusy note keeps the dish light despite its heartiness. It’s a great example of how Italians can turn a couple of cans and good olive oil into something that tastes like a holiday on the Ligurian coast.
Dlaczego ta wersja działa
- Tuńczyk w oliwie daje pełniejszy, bardziej śródziemnomorski smak niż ten w sosie własnym.
- Dokładne płukanie i osuszanie fasoli sprawia, że dressing lepiej się trzyma, a sos nie staje się wodnisty.
- Krótkie marynowanie cebuli w wodzie z octem łagodzi ostrość, zachowując chrupkość.
- Dodatek pomidorków i oliwek wnosi soczystość oraz kwasowo-słony kontrast do tłustszego tuńczyka.
Chef's tips
It’s best to drain the tuna lightly from excess oil, but not completely – together with the lemon juice it forms a natural “sauce”. Be sure to rinse the beans in a sieve until the foam disappears, otherwise the salad will have a floury aftertaste. You can briefly marinate the onion in lemon juice or wine vinegar so it softens and loses its sharpness.
How to serve
Serve well chilled with a thick slice of crusty baguette or focaccia to mop up the juices from the bottom of the bowl. A glass of dry white wine, such as Vermentino, or a light, well-chilled prosecco is a great match; for everyday meals, sparkling water with a slice of lemon works well too. It’s an ideal dish for a hot day when you’re too tired to cook after work but want something more substantial than a simple sandwich.
Na co uważać
- Nie mieszaj zbyt energicznie – popękana fasola i rozdrobniony na papkę tuńczyk sprawią, że sałatka będzie wyglądała jak pasta.
- Z solą czekaj do końca, bo tuńczyk, oliwki i fasola z puszki są naturalnie słone.
- Nie dodawaj całego dressingu od razu; różne marki fasoli chłoną płyn w innym tempie.
Ingredients
- tuna in olive oil, canned (drained weight; you can use tuna in brine) - 200 g
- white beans, canned (drained weight; about 1 can) - 240 g
- red onion (thinly sliced into half-moons) - 0.5 piece
- cherry tomatoes (halved) - 150 g
- black pitted olives (halved) - 40 g
- fresh flat-leaf parsley (finely chopped) - 2 tablespoons
- extra virgin olive oil - 3 tablespoons
- lemon juice (freshly squeezed) - 1.5 tablespoons
- vinegar (optional, for a sharper acidity) - 1 tablespoon
- salt (to taste)
- freshly ground black pepper (to taste)
Preparation
- Drain the beans in a sieve and rinse under running water to remove the canning liquid. Set aside to drain well.
- Drain the tuna from excess oil (you can leave a little for flavour) and flake it into larger pieces with a fork.
- Slice the red onion into thin half-moons. If you want it milder, cover it with cold water for 5 minutes, then drain.
- Halve the cherry tomatoes and olives. Finely chop the parsley.
- In a large bowl, combine the beans, tuna, onion, tomatoes, olives and parsley.
- In a separate small bowl, mix the olive oil, lemon juice, vinegar (if using), a pinch of salt and pepper. Whisk with a fork until you have a smooth dressing.
- Pour the dressing over the salad and gently toss, taking care not to crush the beans. Taste and adjust the seasoning with more salt, pepper or lemon juice if needed.
- Serve straight away or after chilling in the fridge for 15–20 minutes to let the flavours meld.
Storage
Store leftover salad in an airtight container in the fridge for up to 1 day. Stir gently before serving and, if needed, refresh with a little extra lemon juice and olive oil.
I make this salad very often when I come home late from training and only have a lemon, an onion and a few “emergency” cans in the cupboard. In five minutes I have a dinner that you could easily serve to friends on the terrace on a summer evening.
