recipes

Mediterranean Tuna and White Bean Delight 🌿🐟

Average Rating
No rating yet
My Rating:

Fagioli Alla Mugnaia Recipe 🍲

Description: Fagioli Alla Mugnaia is a hearty Italian dish that combines the wholesome goodness of dried white beans with the savory flavors of tuna, anchovies, garlic, and fresh mint, all brought together with a drizzle of extra virgin olive oil. This recipe promises a burst of Mediterranean flavors in every bite! 😋

Ingredients:

Amount Ingredient
500g Dried white beans
50g Canned tuna
2 Anchovy fillets
2 Garlic cloves
1 Handful of fresh mint leaves
4 tbsp Extra virgin olive oil

Nutritional Information (Per Serving):

  • Calories: 758.1
  • Fat: 36.4g
  • Saturated Fat: 5.6g
  • Cholesterol: 100.2mg
  • Sodium: 168.6mg
  • Carbohydrates: 75.8g
  • Fiber: 19g
  • Sugar: 3g
  • Protein: 35.5g

Instructions:

  1. Prepare the Beans:

    • Prep Time: 5 minutes

    • Cook Time: 45 minutes

    • Total Time: 50 minutes

    • Rinse the dried white beans thoroughly under cold water.

    • Place the beans in a large bowl and cover them with water, ensuring they are submerged by at least 2 inches.

    • Allow the beans to soak overnight, or for at least 8 hours.

  2. Cook the Beans:

    • Drain the soaked beans and transfer them to a large pot.
    • Cover the beans with fresh water, ensuring they are once again submerged by 2 inches.
    • Bring the water to a boil over medium-high heat.
    • Reduce the heat to low and let the beans simmer gently for about 45 minutes, or until tender.
    • Once cooked, drain the beans thoroughly and transfer them to a large serving bowl.
  3. Prepare the Sauce:

    • In a separate mixing bowl, combine the canned tuna (drained), anchovy fillets (finely chopped), minced garlic cloves, and torn mint leaves.
    • Drizzle in the extra virgin olive oil, whisking the ingredients together until well combined.
  4. Combine and Serve:

    • Pour the prepared sauce over the cooked white beans in the serving bowl.
    • Gently toss the beans with the sauce, ensuring they are well coated.
    • Allow the flavors to meld together for a few minutes before serving.
    • Fagioli Alla Mugnaia is traditionally served at room temperature, allowing the flavors to develop fully.
  5. Enjoy!

    • Serve this delightful Fagioli Alla Mugnaia with a sprinkle of freshly ground black pepper, a drizzle of olive oil, and perhaps some crusty Italian bread on the side.
    • This dish pairs wonderfully with a crisp green salad and a glass of your favorite Italian wine. 🍷

Recipe Notes:

  • Beans: You can also use canned white beans if you’re short on time. Simply rinse and drain them before using.
  • Tuna: Opt for high-quality canned tuna packed in olive oil for the best flavor.
  • Anchovies: These add a lovely depth of umami flavor. If you’re not a fan, you can omit them or use anchovy paste for a milder taste.
  • Garlic: Fresh garlic cloves bring a fragrant, pungent kick to the dish. Adjust the amount to suit your taste.
  • Mint: The fresh mint leaves provide a refreshing contrast to the rich beans and tuna. Feel free to add more if you love the minty flavor.
  • Olive Oil: Extra virgin olive oil is the star of this dish, so use the best quality you can find for a truly authentic taste.

Fagioli Alla Mugnaia is a classic Italian recipe that celebrates the simplicity of fresh ingredients and the bold flavors of the Mediterranean. Whether enjoyed as a light lunch, a side dish, or a main course, this dish is sure to become a favorite at your table. Buon appetito! 🇮🇹🍲

My Rating:

Loading spinner
Subscribe
Notify of
guest
0 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Back to top button
0
Would love your thoughts, please comment.x
()
x