Ditch the Sandwich. This is Better
Otherwise known as insalata di tonno e fagioli, this classic Italian dish is the Mediterranean diet in a bowl. No cheffing required. I’m in.
I’ve already promoted my ‘cooking numpty’ credentials in other posts. I lose the plot when presented with a long list of ingredients and endless steps in a recipe. I just don’t have it in me.
But…
I still want tasty scran at the drop of a hat. Too much to ask?
I’m on a bit of a mission to swap out some of my meat for the joys of beans and legumes, while still keeping my protein up. This one fits the bill.
I tend to make it with two tins of tuna, as I want to hit that 30g-per-meal target to feed my ageing muscles.
I’ll also confess to a bit of indulgence with my choice of tuna. I recommend tuna in olive oil rather than water.
The best part? There’s hardly anything to do. It’s barely a recipe, which suits me just fine. It fits my MVC philosophy—‘Minimum Viable Cheffing’—to a tee. Convenient enough to make me ditch my lunchtime sandwich default and opt for something altogether better.
Ingredients (2 portions)
1 x 400g tin of cannellini beans
2 x 110g tins of tuna in olive oil
½ a medium red onion, thinly sliced
Dressing: 3 tbsp extra virgin olive oil, juice of ½ a lemon, sea salt and black pepper
Handful of flat leaf parsley, chopped
To serve
Rocket leaves
Optional, crusty bread
Method
Rinse and drain the beans.
Thinly slice the onion and leave it in a bowl with the lemon juice and a pinch of salt for 10 minutes. This takes the edge off the sharpness.
In a large bowl, gently mix the beans and tuna (include a little of the oil from the tin for extra flavour).
Add the onion and lemon mixture, the remaining olive oil, and the parsley.
Toss gently until everything is coated. Season to taste.
For best results, let the salad sit for at least 30 minutes so the ingredients can get to know each other. Serve at room temperature, not straight from the fridge.
Nutrition (per portion, without bread)
Calories: 512 kcal
Protein: 31.4 g
Carbohydrates: 16.8 g
Fat: 33.6 g (of which saturated: 4.8 g)
Fibre: 7.8g
To serve
Serve in a bowl on a bed of rocket, with crusty bread if you fancy it.
For extra colour and crunch, add chopped cucumber, tomatoes, or black olives.
Healthspan credentials are good too
High Protein: With over 30g per serving, this supports muscle maintenance and helps keep you fuller for longer.
Good Fats: While total fat is relatively high (33.6g), saturated fat is low (under 5g). Most of the fat comes from monounsaturated sources in olive oil, which are associated with better heart health.
Slow-Release Carbs: The carbs come largely from beans, which have a low glycaemic index and provide a useful hit of fibre.
Tip: To reduce calories without losing too much flavour, cut back slightly on the added olive oil—the tuna will still bring some with it.
Let me know in the comments if you give it a try. I love it!
Until next time. 👋
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.