Recipes › Main Course › Italian Tuna and White Bean Recipe

Italian Tuna and White Bean Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian Tuna and White Bean Recipe is a traditional Mediterranean protein powerhouse combining canned tuna with cannellini beans for a satisfying, nutrient-dense main course. The dish features aromatic garlic, fresh herbs, and quality olive oil for authentic Italian flavor while delivering over 30g of protein per serving. Perfect as a light yet filling meal that supports fitness goals without sacrificing taste.

Ingredients

• 400g canned tuna in water, drained (14 oz)
• 600g canned cannellini beans, drained and rinsed (2 x 15 oz cans)
• 60ml extra virgin olive oil (1/4 cup)
• 4 cloves garlic, minced
• 1 medium red onion, finely diced
• 400g canned crushed tomatoes (14 oz)
• 2 tablespoons fresh lemon juice
• 10g fresh parsley, chopped (2 tablespoons)
• 5g fresh rosemary leaves, minced (1 teaspoon)
• 5g fresh basil, torn (1 tablespoon)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon red pepper flakes
• 120ml low-sodium vegetable broth (1/2 cup)

Instructions

1. Heat 30ml of olive oil in a large skillet over medium heat. Add minced garlic and diced red onion, stirring frequently for 3-4 minutes until softened and fragrant.

2. Add crushed tomatoes, red pepper flakes, salt, and black pepper to the skillet. Stir to combine and simmer for 3 minutes to allow flavors to meld.

3. Gently fold the drained tuna into the tomato mixture, breaking it into bite-sized chunks with a wooden spoon. Stir until evenly distributed.

4. Add the drained and rinsed cannellini beans and vegetable broth to the skillet. Stir gently to combine all ingredients.

5. Reduce heat to medium-low and simmer uncovered for 8-10 minutes, stirring occasionally, until the sauce thickens slightly and flavors develop.

6. Remove from heat and stir in the remaining 30ml of olive oil, lemon juice, fresh parsley, rosemary, and basil until well combined.

7. Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed. Divide among four serving bowls and serve immediately.

Substitutions

• Fresh tuna: substitute with high-quality canned sardines or mackerel for different omega-3 fatty acid profile
• Cannellini beans: use borlotti beans or chickpeas for similar protein content and texture
• Fresh herbs: substitute dried oregano and thyme at half the quantity if fresh herbs unavailable
• Extra virgin olive oil: use avocado oil for a milder flavor while maintaining healthy fat content

Tips

• Do not overcook after adding the tuna to maintain its delicate texture; heat through gently only
• Add the second portion of olive oil after cooking to preserve its fresh flavor and maximize nutritional benefits
• This dish tastes even better the next day when flavors have fully developed; store refrigerated up to 3 days
• Serve with whole grain bread or over mixed greens to increase fiber and vegetable intake

This dish reflects the Italian coastal tradition of combining preserved fish with legumes, common in peasant cooking where fresh ingredients were seasonal and canned goods provided year-round protein. The combination of tuna and white beans, known as 'tonno e fagioli,' is particularly popular in Tuscany and Southern Italy where both ingredients have been dietary staples for centuries.

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