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Fresh Fast Food Italian Style – My favorite 10 minute Tuna and Bean Salad Lunch

Sometimes, you have just 10 minutes, or so, spare in your weekend schedule to come up with Lunch, as I had today.

The lazy option, of which so many of us are guilty, is to pop a box into the microwave and ‘Hey-Presto’ BING! All done.

A juicy lemon, tuna, Italian cannellini beans and sea salty capers

A juicy lemon, tuna, Italian Cannellini beans and sea salty capers

In recent years, I’ve been coming up with new ways of providing quick healthy food for lunch. My current Summer favorite is this Tuna & Bean salad, which was inspired by a similar fabulous  dish I had on the Italian Riviera.

It is a great recipe, as it combines ingredients, fresh and preserved, contrasting in texture and flavor, that mix together to form a punchy light meal in around 10 minutes.

The Ingredients I use are:

Parsley, celery, red onion chopped and ready!

Parsley, celery, red onion chopped and ready!

  • Half a Red Onion finely chopped
  • 3 sticks of Celery finely chopped
  • A handful of Italian (flat leaf) Parsley finely chopped too (surprise, surprise!)
  • The juice of half a Lemon – freshly squeezed please!
  • 1/2 a handful of Salted Capers, or Capers in Brine (don’t forget to wash – if salted)
  • 1 can of Cannellini (White Kidney) Beans – drained
  • 1 can of Tuna in Olive Oil. You will be using the Tuna and the oil from the can!
  • A pinch or two of salt & pepper to taste

What next?

All the ingredients in the bowl, then mixed and ready to serve

All the ingredients in the bowl, then mixed and ready to serve

Simply throw all the ingredients into a large bowl, mix thoroughly and voila!

Within minutes you’ll be eating scrumptious, fresh, zingy, crisp, soft and healthy Italian Fast Food.

Enjoy with a slice or two of warm Ciabatta bread!

Filed under: Salads

About the Author

Posted by

Almost as food obsessed as my Beagle Hound Millie, I am a keen amateur cook and consumer of fine chow with a weakness for the spices of Middle Eastern and North African cuisine and an obsession with Chu Toro, British Cheese and Single Malt Orkney Island Scotch (go figure), I slice at warp speed (scars on the fingers to prove it) and can rustle up everything from Mashed Potato to Maki in the flash of an eye!


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