Tuna and Bean Salad with Red Onion: The Easy and Tasty Recipe
There’s something magical about recipes that, in their simplicity, manage to win everyone over and solve a thousand situations, right?
The Tuna and Bean Salad with Red Onion is precisely one of those dishes. A true kitchen joker, an evergreen classic that tastes like home, tradition, and quick yet fulfilling lunches.
It is the perfect solution when time is tight, but you don’t want to compromise on flavor, or when you’re looking for a fresh and nutritious alternative to more elaborate dishes.
This recipe, in its simplicity, is a triumph of flavors and textures: the softness of the cannellini beans, the enveloping savoriness of the tuna in oil, and that unmistakable lively touch given by the slightly sweetened red onion.
All tied together by a generous drizzle of good extra virgin olive oil and a pinch of salt.
It is a dish that not only nourishes but comforts, reminiscent of those grandma’s recipes that were so good for the heart.
Versatile and complete, it lends itself to a thousand occasions: from picnics to office lunches, from light summer dinners to rustic appetizers.
Ready in just a few minutes (especially if you use canned beans!), I’ll show you how to turn a few simple ingredients into a salad rich in flavor and personality, perfect for enhancing your table in every season.
Get ready to discover the simplicity that makes the difference!
- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: No cooking
- Cuisine: Italian
- Energy 374.20 (Kcal)
- Carbohydrates 25.85 (g) of which sugars 0.91 (g)
- Proteins 30.78 (g)
- Fat 16.64 (g) of which saturated 2.68 (g)of which unsaturated 4.91 (g)
- Fibers 7.09 (g)
- Sodium 711.47 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients BEANS TUNA ONION
- 3 1/2 cups canned cannellini beans (dried or canned)
- 10 oz tuna in oil (drained weight)
- 1/2 Tropea red onion
- 1 3/4 cups lamb's lettuce (or mache)
- 3 tbsps extra virgin olive oil
- to taste salt
- white wine vinegar (for soaking onion optional)
Tools
- Kitchen scale
- Bowl
- Mandoline
RECIPE PROCEDURE TUNA AND BEANS
You can decide to prepare the Tuna with Beans and Onion Salad starting either with dried beans or, to save time, canned ones that are already ready. You will find both versions in the recipe steps.
If you’re using dried cannellini beans, soak them in cold water the night before (for at least 12 hours). After the time has passed, drain them well and cook them in plenty of salted water for about 45 minutes or until they are tender. Once cooked, drain and let them cool completely.
If you are using canned beans, simply drain them from their preserving liquid and rinse them well under cold running water, then let them drain.Clean the red onion and slice it into very thin rings. To make it more digestible and sweeten its flavor, soak it in a bowl with cold water and a splash of white vinegar for about 20 minutes. After the time has passed, drain it very well and pat it with absorbent paper.
In a large bowl, combine the cannellini beans (already cooked and cooled or rinsed and drained) and the tuna in oil, which you have previously drained of excess oil. Add the sliced and well-drained red onion and the lamb’s lettuce. Season with fine salt to taste and the 3 tablespoons of extra virgin olive oil.
With the help of two spoons or a spatula, gently mix all the ingredients until well combined, ensuring that the dressing is evenly distributed. The tuna and bean salad is ready to be enjoyed! You can serve it right away or let it rest in the refrigerator for half an hour to enhance the flavors.
NOTE INGREDIENTS AND SUBSTITUTIONS
BEANS For the cannellini beans, the choice between dried and canned depends on the time available. Dried ones will give a more authentic flavor and a slightly firmer texture, but canned ones are a very practical solution.
TUNA Tuna in oil is essential for the flavor, choose a good quality one. You can use natural tuna for a lighter version, but add a bit more extra virgin olive oil to not sacrifice the taste.
ONION Red onion is preferable for its sweeter and less pungent taste compared to white onion; soaking in water and vinegar is a valuable trick to make it more digestible.
EXTRA VIRGIN OLIVE OIL Extra virgin olive oil is the main dressing, do not skimp on quality!
STORAGE
The tuna and bean salad keeps very well in the refrigerator, in an airtight container, for 2-3 days. In fact, often the next day it is even tastier, as the flavors have had the chance to meld and intensify. It is a perfect dish to be prepared in advance, ideal for weekly meal prep.
ALTERNATIVE AND VARIANTS RECIPE
This salad is a blank canvas ready for your creativity!
Mediterranean Touch: Add 100g of fresh cherry tomatoes cut in half or into wedges for a note of acidity and color. A tablespoon of salted capers (rinsed and chopped) will give an extra savory touch.
Extra Protein Version: If you’re looking for more protein, you can add a hard-boiled egg sliced or cubed per person.
Fresh Aromas: Instead of just the onion, add a fine chop of fresh parsley or a few mint leaves for an unexpected fresh touch.
Bean Variant: If you prefer, you can use other types of beans, like borlotti or black beans, for a different flavor and texture.
With Crunchy Vegetables: For extra crunch, try adding 50g of celery cut into small cubes or grated carrots.
Usage and Pairings
The Tuna and Bean Salad is incredibly versatile! It is perfect as a single dish for a light and complete lunch, perhaps accompanied by a few slices of toasted wholemeal bread. It’s also great as an appetizing starter or as a component of a cold buffet or a picnic. It pairs well with a glass of fresh and light white wine, like a Vermentino or a Greco di Tufo, or simply with a refreshing water flavored with lemon and mint.
Origins and History of the Recipe
The tuna and bean salad is a dish that perfectly embodies the tradition of poor and rural Mediterranean cuisine, where ingenuity and necessity led to combining simple yet nutritious ingredients to create tasty and complete dishes. Tuna, a storable and protein-rich food, was paired with legumes, the base of rural nutrition, for an energetic and balanced meal. The onion, always available, added that touch of flavor and freshness.
It does not have a precise geographical origin, but it is a classic spread in many Italian and Mediterranean coastal regions, where tuna fishing and legume cultivation are rooted. It is the symbol of a “zero waste” cuisine, where every ingredient has value and contributes to creating a harmony of flavors that withstands the test of time. A dish that, despite its humility, tells stories of the sea, land, and family traditions.
My Tip for Extra Flavor!
I want to give you a little trick to make this salad even more special: before adding the onion to the salad, you can rub the bowl with a clove of garlic. The aroma will be subtle but present, and it will make a difference! Or, add a pinch of fresh chopped chili for those who love a spicy note. Try it and let me know!
FAQ (Questions and Answers)
1. Can I prepare the salad in advance?
Absolutely yes! In fact, preparing it a few hours earlier and letting it rest in the refrigerator allows the flavors to meld better, making it even tastier.
2. What is the best type of tuna to use?
Tuna in oil is ideal for this recipe, as its fat adds flavor and softness to the salad. Choose whole pieces or chunks for better texture.
3. Can I substitute cannellini beans with other legumes?
Certainly! Borlotti beans or chickpeas are great alternatives and will give a slightly different but equally delicious flavor. The important thing is that they are cooked and well-drained.
