Equipment
* optional
Ingredients
Proteins and Legumes
- 160 g canned tuna in olive oil, drained
- 240 g canned cannellini beans, rinsed and drained
Aromatics and Produce
- 30 g red onion, finely diced
- 10 g fresh parsley, roughly chopped
Dressing and Seasoning
- 30 ml extra virgin olive oil
- 15 ml lemon juice, freshly squeezed
- 2 g lemon zest, finely grated
- 3 g kosher salt
- 1 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 439 kcal
- Protein
- 32 g
- Carbohydrates
- 28 g
- Fat
- 22 g
- Fiber
- 6 g
- Sugar
- 1 g
- Sodium
- 1327 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 13 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 14 mg
- Potassium
- 776 mg
- Calcium
- 113 mg
- Iron
- 5.2 mg
- Magnesium
- 91 mg
- Phosphorus
- 367 mg
- Zinc
- 2.2 mg
- Vitamin A
- 40 mcg
- Vitamin C
- 12 mg
- Vitamin D
- 5.4 mcg
- Vitamin E
- 3.9 mg
- Vitamin K
- 131 mcg
- Vitamin B6
- 0.2 mg
- Vitamin B12
- 1.8 mcg
- Thiamin
- 0.17 mg
- Riboflavin
- 0.16 mg
- Niacin
- 10.2 mg
- Folate
- 94 mcg
- Water
- 158 g
Sources: USDA FoodData Central
Method
Place the cannellini beans in a mesh strainer and rinse under cold water until the water runs clear. Drain well to remove excess moisture.
Drain the olive oil from the canned tuna. If preferred, reserve 15ml of the tuna oil to use in the dressing for extra flavor.
In a medium mixing bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, lemon zest, kosher salt, and black pepper until fully combined.
Add the drained beans, drained tuna, finely diced red onion, and chopped fresh parsley to the bowl with the dressing.
Gently fold the ingredients together until thoroughly coated in the dressing. Take care not to crush the delicate beans.
Allow the salad to rest at room temperature for 10 minutes before serving. This allows the beans to absorb the bright acidity of the lemon and the rich oil.
Chef's Notes
- Always buy high-quality tuna packed in olive oil rather than water for this dish. The olive oil enriches the lean beans and provides superior texture and flavor.
- If the raw red onion is too pungent, soak the diced onion in ice water for 10 minutes, then drain thoroughly before adding to the salad. This mellows the sharp bite while keeping the crunch.
- Allowing the salad to marinate for 10 to 15 minutes before serving gives the starchy beans time to absorb the acidic lemon dressing, greatly improving the final flavor profile.
- To elevate this simple dish, serve it scooped over thick slices of toasted sourdough bread that have been lightly rubbed with a raw garlic clove.
Storage
Refrigerator: 3 days — Store in an airtight container. The flavors will develop, but the parsley will wilt slightly over time.
Troubleshooting
Beans are mashed and mushy
Cause: Over-mixing or mixing too vigorously
Fix: Cannot be fixed, but the mixture can be repurposed and served as a delicious rustic spread over toasted crostini
Prevention: Use a gentle folding motion with a rubber spatula rather than stirring in a circle
Raw onion flavor is overpowering
Cause: The specific red onion used was particularly pungent
Fix: Add a small amount of extra olive oil and lemon juice to help dilute and balance the sharp allium bite
Prevention: Soak the diced red onion in ice water for 10 minutes, then drain thoroughly before adding to the salad
Cultural Context
Tonno e fagioli is a quintessential Italian dish, originating from the rustic traditions of Tuscany where beans are a revered dietary staple. Historically considered a peasant dish, or cucina povera, it relies on high-quality, shelf-stable pantry ingredients like canned tuna and jarred beans. Today, it remains a beloved, quick lunch across Italy, celebrated for its simplicity, nutritional density, and vibrant Mediterranean flavors.
