Tuna salad with red beans

Name: Tuna salad with red beans - Lili N.
Ingredients: 1 small can of red beans (255g drained weight) 1 whole can of tuna in oil or its own juice 15 pitted olives 1/2 small bunch of parsley 3 tablespoons of olive oil 1 small lemon 2 cloves of garlic 1 tea

Over - Tuna salad with red beans by Lili N. - Recipia

I have made the tuna salad with red beans several times, especially when I needed something quick and filling on fasting days when fish is allowed. Canned beans and tuna seem to be a handy combination, and the additional ingredients give a clear and fresh taste without too much effort. Whenever I start making it, I always have to resist the urge to taste the tuna directly from the can. Generally, I prefer to chop the ingredients before I start, so I don't get tangled with bowls during the preparation. Quick Info Total time: 10-15 minutes (including chopping and blending) Preparation time: 10-15 minutes Cooking time: none needed Servings: 2-3 Difficulty: easy Recipe type: quick fish salad, suitable for fish fasting or everyday meals Ingredients 1 small can of red beans (255 g drained weight) 1 can of whole tuna in oil or its own juice (approx. 160 g drained) 15 pitted olives half a small bunch of parsley 3 tablespoons of olive oil 1 small lemon (just the juice) 2 garlic cloves 1 teaspoon of sweet paprika half a small red onion salt and pepper (to taste) Preparation method 1. Drain the canned red beans, then wash them under cold running water and let them drain for a few minutes. Meanwhile, squeeze the juice from the lemon and chop the parsley. 2. In a blender, combine the drained beans, lemon juice, chopped parsley, salt and pepper to taste (about a teaspoon of each), olive oil, and peeled garlic cloves. Blend for 1-2 minutes until you get a smooth paste, but not completely fine. 3. Transfer the bean mixture to a bowl. Add the well-drained tuna (I prefer to flake it with a fork rather than completely mash it) and gently mix without turning it into a paste. 4. Chop the red onion as finely as possible. Add it to the salad along with the sweet paprika. Mix again. 5. I usually slice the olives into rings or quarters, so they can be felt in every bite. Add them to the other ingredients and gently combine. 6. Taste and see if more salt or pepper is needed. If you used tuna in oil, you might not need extra oil. 7. The salad is best served immediately after preparation. Why I make this recipe often It’s one of the quickest recipes when I need something filling without heating anything. It doesn’t have expensive or hard-to-find ingredients and doesn’t leave a lot of dirty dishes. The tuna provides satiety, while the beans and vegetables add texture. It keeps me full for a few hours. It’s the kind of salad I also make as a snack between meals or when I don’t want to spend too much time in the kitchen. Tips and variations Tips - Use well-drained and rinsed beans, so they aren’t too salty or taste like a can. - If you want a more rustic texture, don’t blend everything too finely. - Chop the onion very small; large pieces don’t work here. - Garlic can be crushed directly or sliced thinly before blending. - If you don’t have a blender, you can mash the beans with a fork, but the result will be less smooth. Substitutions - Red beans can be replaced with white or speckled beans. The texture doesn’t change much. - Tuna in oil can be used just as well as tuna in its own juice. You can add less olive oil if you use tuna in oil. - Black olives can be replaced with green olives, but the final taste will be less sweet. - You can use dried parsley, but the taste won’t be as fresh. Variations - For a crunchier salad, add a few thinly sliced green onions or some raw bell pepper at the end. - You can add some chopped hot pepper if you want the salad to be spicier. - If you want a more tangy salad, adjust the amount of lemon juice. Serving ideas - It works as is, at a fasting meal with fish, but also on toasted bread. - It can be served alongside raw cut vegetables (carrot, celery). - It’s also good as a filling for wraps or as a topping on savory crackers. Frequently asked questions 1. Can I use another type of bean instead of red? Yes, white or speckled beans work too; the texture and taste don’t change significantly. 2. Which type of tuna is better – in oil or in its own juice? Both options are fine. If you use tuna in oil, you can reduce the olive oil in the recipe. Tuna in its own juice gives a lighter salad. 3. How do I prevent the salad from being too watery? Drain both the beans and tuna very well before using them. Don’t add all the lemon juice at once; you can add it gradually, to taste. 4. What can I do if I don’t have a blender? You can mash the beans with a fork or a potato masher; the texture will be more rustic, but the recipe still works that way. 5. Can the salad be prepared a day in advance? Yes, but the texture becomes denser, and the flavors of the onion and garlic become stronger. It’s best to make and serve it fresh. Nutritional values Estimated per serving (from 2): about 350-400 kcal, with approximately 25-30 g of protein, 15-18 g of fat (depending on the amount of oil and type of tuna), 30-35 g of carbohydrates (mostly from beans). The value is indicative; the liquid preservation or type of tuna can significantly alter the figures. The salad has a rich protein and fiber profile, suitable as a main fasting meal with fish. Storage and reheating The salad doesn’t keep well for more than a day because the onion and garlic can change the flavor. If you want to keep it in the fridge, store it in a closed container until the next day. Reheating is not recommended – it should be consumed cold, straight from the fridge or at room temperature.

Tuna salad with red beans

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