Tuna, White Beans & Tropea Onion Salad
Category: One-Pot Meals
Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Canned Tuna in Olive Oil | 120g |
| Dried White Beans | 250g |
| Tropea Red Onions | 170g |
| Extra Virgin Olive Oil | 30g |
| Salt | to taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbs | 45g |
| Fat | 15g |
| Fiber | 12g |
| Sodium | 200mg |
Instructions
-
Prepare the Beans:
Begin by soaking the dried white beans in a large bowl of water. Let them soak for 12 hours to soften. After this time, drain and rinse the beans under cold running water. -
-
Cook the Beans:
Transfer the soaked beans into a large pot. Add fresh, unsalted water, ensuring it completely covers the beans. Bring the water to a boil, then reduce the heat to a simmer. Cover the pot and cook the beans for approximately 50 minutes, checking them regularly for doneness. The beans should be tender but not falling apart. About 3-4 minutes before the beans are done, season with salt. -
Drain the Beans:
Once the beans are cooked, drain them thoroughly and allow them to cool down. -
Prepare the Tropea Onions:
Slice the ends off the Tropea onions and peel off the skins. If you prefer a milder flavor, soak the peeled onions in cold water for at least 1 hour (longer if you wish for an even softer taste). Otherwise, proceed directly to the next step. -
Combine the Ingredients:
In a large mixing bowl, add the cooled white beans. Slice the Tropea onions thinly and add them to the bowl with the beans. -
Add the Tuna:
Open the canned tuna, draining excess oil. Gently flake the tuna and add it to the beans and onions. -
Season the Salad:
Drizzle the mixture with extra virgin olive oil. Season with salt to taste, ensuring everything is well-coated. -
Serve:
Transfer the salad to a serving platter or individual bowls. It can be served immediately or chilled for a more refreshing flavor.
This Tuna, White Beans & Tropea Onion Salad is a perfect one-pot dish combining rich protein from the tuna, earthy flavors from the white beans, and the sweet, mild taste of Tropea onions. Whether youβre enjoying it as a light lunch or dinner, this dish is both satisfying and nutritious, showcasing the simple beauty of Mediterranean ingredients.
Tip: You can adjust the seasoning and add a splash of lemon juice for extra freshness if desired. For an even heartier meal, pair with a slice of crusty bread!
