This bean and tuna salad is one of the most nutritious and satisfying quick meals in the Mediterranean. The combination of legumes with fish protein and the acidity of red onion marinated in lemon creates a satisfying and complete dish without the need to cook anything.
Mediterranean
White bean salad with tuna and red onion
White bean salad with tuna in oil, red onion and parsley. Mediterranean protein dish ready in 10 minutes, satisfying and nutritious.
- Spain
- Salad
- Light
- High protein
- High fiber
- Low sugar
- easy
10 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 320 kcal
- Protein 24 g
- Fiber 9 g
- Carbohydrates 28 g
- Fat 12 g
- Sodium 480 mg
Story behind the dish
Preparation
White bean salad with tuna and red onion is a preparation from Spain with easy difficulty. Reserve about 10 minutes in total (10 for mise en place and preparation, 0 for cooking). Follow the 7 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 400 g of cooked white beans.
- Have ready: 200 g of tuna in olive oil (drained).
- Have ready: ½ red onion in fine julienne.
- Have ready: 3 tablespoons of chopped parsley.
- Have ready: For the dressing: 4 tablespoons olive oil, juice of 1 lemon, salt, pepper, oregano.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Marinate the red onion in lemon juice for 10 minutes to soften it.
Marinate the red onion in lemon juice for 10 minutes to soften it. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Drain and rinse the beans
Drain and rinse the beans. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Prepare the dressing by mixing the oil with the lemon
Prepare the dressing by mixing the oil with the lemon, salt, pepper and oregano. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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Combine beans
Combine beans, crumbled tuna and marinated onion. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Dress and mix gently
Dress and mix gently. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add the chopped parsley
Add the chopped parsley. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Serve at room temperature or cold
Serve at room temperature or cold. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Draining the ingredients well prevents the dish from becoming watery or greasy.
- Do not overcook fish or shellfish: remove as soon as it becomes opaque or the clams open.
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