This is the perfect summer low-effort no-cook dish for muscle-hungry men. Full of appetizing textures and flavor nuances. The duo of beans and tuna help you go the distance on protein, while the olive oil infused marinade delivers heart-assisting monounsaturated fat and antioxidants.
Each serving has about the amount of olive oil shown in research to exert the most health perks. And since the flavor of the bean mixture only gets better with a bit of time, it’s a good make-ahead meal. But you want to splurge on a top-notch tuna here instead of some of the rather flavorless mass-produced canned options.
Ingredients
1 cup canned (drained and rinsed) cannellini beans
1/2 cup quartered cherry tomatoes
1/3 cup finely chopped parsley
1 garlic clove, minced
3 tablespoons extra virgin olive oil
2 tablespoons white wine vinegar or Champagne vinegar
2 teaspoons lemon zest
1/4 + 1/8 teaspoon salt
1/8 tsp red chili flakes
1/3 red onion cut into 1/8-inch thick slices
2 cans good quality white tuna
Directions
In a bowl, stir together beans, tomatoes, parsley and garlic. In a separate small bowl, whisk together oil, 1 tablespoon vinegar, lemon zest, chili flakes and 1/8 teaspoon salt. Add oil mixture to bean mixture and stir to combine. Set aside for at least 30 minutes or up to 2 days chilled in the fridge.
In a small bowl, combine red onion and enough ice water to cover. Using your hands, gently scrunch and squeeze the onion slices, taking care not to crush them. Let onion slices sit in ice water for 15 minutes, then drain and return red onion to the now-empty bowl. Add 1 tablespoon vinegar and 1/4 teaspoon salt; toss and gently massage onions to evenly coat with vinegar and salt. Set aside for 5 minutes to allow onion slices to marinate.
To serve, divide beans among serving bowls and top with chunks of tuna and red onion slices. Drizzle on some more olive oil and grind on flecks of black pepper.
