Contains fish. Check the ingredients if you cook for someone with allergies.
Tonno e fagioli, the Tuscan pantry lunch: tuna, creamy white beans, sharp onion and capers under good olive oil. No stove, fifteen minutes, and a protein count most warm lunches cannot match.
15 minPrep
15 minTotal
2Serves
Tuna and White Bean Salad
by · Easy
Pescetarian
High protein
Source of fibre
Low sugars
High in potassium
Contains fish. Check the ingredients if you cook for someone with allergies.
Tonno e fagioli, the Tuscan pantry lunch: tuna, creamy white beans, sharp onion and capers under good olive oil. No stove, fifteen minutes, and a protein count most warm lunches cannot match.
15 minPrep
15 minTotal
2Serves
Nutrition
Per serving · 325 g
388kcal1631 kJ
Protein36.9 g74%
Carbohydrate34.5 g13%
Net carbs †24.8 g
Sugars4.43 g5%
Fibre9.64 g
Fat12.8 g18%
Saturates1.7 g9%
Salt †2.62 g44%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.
Before you start
You'll need
cutting board
salad bowl
santoku knife
Ingredients
Quantities scale automatically · metric units (change in profile)
25 ml
Olive oil
1 piece
Onion raw≈ 110 g
220 g
Tuna canned, drained
1 pinch
Pepper black, dried
20 ml
Lemon juice
1 pinch
Parsley leaf raw
240 g
Haricot bean mature, canned, drained
20 g
Capers pickled, canned, drained
1 pinch
Common salt/table salt
Instructions
1
Slice the onion into fine half-rings on a cutting board with a santoku knife and chop the parsley.
2
Combine the white beans, flaked tuna, onion and capers in a salad bowl.
3
Dress with the olive oil, lemon juice, salt and black pepper, fold in the parsley and let it stand 10 minutes so the beans soak up the dressing.
Before you start
You'll need
cutting board
salad bowl
santoku knife
Ingredients
Quantities scale automatically · metric units (change in profile)
25 ml
Olive oil
1 piece
Onion raw≈ 110 g
220 g
Tuna canned, drained
1 pinch
Pepper black, dried
20 ml
Lemon juice
1 pinch
Parsley leaf raw
240 g
Haricot bean mature, canned, drained
20 g
Capers pickled, canned, drained
1 pinch
Common salt/table salt
Instructions
1
Slice the onion into fine half-rings on a cutting board with a santoku knife and chop the parsley.
2
Combine the white beans, flaked tuna, onion and capers in a salad bowl.
3
Dress with the olive oil, lemon juice, salt and black pepper, fold in the parsley and let it stand 10 minutes so the beans soak up the dressing.
Nutrition
Per serving · 325 g
388kcal1631 kJ
Protein36.9 g74%
Carbohydrate34.5 g13%
Net carbs †24.8 g
Sugars4.43 g5%
Fibre9.64 g
Fat12.8 g18%
Saturates1.7 g9%
Salt †2.62 g44%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.