Spanish Bean and Tuna Salad is a rich and complete cold dish that combines fullness with lightness. Suitable for all ages, especially athletes, and those who need a boost of energy and protein without overdoing the calories. One of the major beneficial qualities of tuna, and of fish consumption in general, is the contribution of omega-3s, polyunsaturated fatty acids that have a positive effect in the prevention of cardiovascular diseases. Regular intake of omega-3s in the diet has been shown to have a protective effect on brain and visual functions.
Thought for you:
- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Grill, Boil
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
let’s go shopping
- 1.1 lbs tuna (Fresh or canned, ready-made or homemade)
- 14 oz tomatoes (Not ripe)
- 3.5 oz turnip (Precooked in jar)
- 1 red Tropea onion (thinly sliced)
- 10.5 oz beans, cooked, boiled (Spanish, in jar)
- to taste Mint
- 10 leaves basil
- 2 leaves Bay leaves
- 1 clove fresh garlic (without core)
- 2.8 oz extra virgin olive oil
- to taste salt
- to taste pepper
Spanish Bean and Tuna Salad
Tools
we need
- Salad Bowl
- Sieve / Colander
- Slotted Spoon
- 1 Pan only if using fresh tuna
- 1 Knife
Preparation
Spanish Bean and Tuna Salad
For the Spanish Bean and Tuna Salad, you first need good tuna. Have your fishmonger cut nice tuna steaks about 0.4 inches thick.
If you don’t have fresh tuna, you can use canned tuna.
In a pan, add a little oil, garlic, and bay leaf, and cook the tuna over medium heat for about 1 minute per side. Then remove the skin and bones and let it cool.
Drain the turnips and beans and place them in a ceramic bowl, add the basil and mint. Slice the onion. Cut the tomatoes into pieces.
Break the tuna with your hands and combine all the ingredients, season with EVO oil, salt, and pepper to taste.
Mix and serve at room temperature. The Spanish Bean and Tuna Salad is ready.
storage:
Spanish Bean and Tuna Salad is best consumed immediately to keep the tomatoes firm, but it can be kept in the fridge for up to 2 days.
Questions
Spanish Bean and Tuna Salad
Can I substitute Spanish beans?
Yes, with chickpeas.
