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Tuscan tuna and beans
An Italian peasant recipe that can be made from store cupboard ingredients
What you need
- 350 g dried cannellini beans
- 75 ml olive oil
- 2 cloves garlic, peeled and crushed
- 3 tsp chopped fresh sage
- 400 g canned chopped tomatoes
- seasoning
- 200 g canned tuna in oil, drained and flaked
Method
Soak the beans in a large bowl of cold water overnight.
Drain the beans. Rinse thoroughly under cold running water. Place in a large saucepan. Pour in enough cold water to cover. Bring to the boil and boil rapidly for 10 min. Reduce heat, cover and simmer for about 1 hour until tender. Drain.
Heat the oil in a large saucepan. Add the garlic and beans. Fry for 3-5 min. Stir in the sage, tomatoes and seasoning. Cover and cook for 15 min.
Stir in the flaked tuna. Heat through for 5 min before serving.
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Preparation 25 minutes Cook 1 hour, 33 minutes Waiting » 8 hours Stand 8 hours Total 9 hours, 58 minutes -
Energy 574 kcal/serving Fat 6.18 g/serving Carbohydrates 227.51 g/serving Glycaemic Index 28 Glycaemic Load 16.45 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2400 | 662 | 10475 | 8350 |
| Energy (kcal) | 574 | 158 | 2500 | 2000 |
| Protein (g) | 38.2 | 10.5 | ||
| Carbohydrate (g) | 57.4 | 15.8 | 345 | 275 |
| Fat (g) | 22.4 | 6.18 | 95 | 70 |
| Fat (saturated) (g) | 3.27 | 0.90 | ||
| Fibre (g) | 22.8 | 6.29 | ||
| Sodium (mg) | 231 | 64.0 | ||
| Salt (equivalent) (g) | 0.58 | 0.16 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 73.9 | 20.4 | 800 |
| Vitamin B-12 (µg) | 1.25 | 0.34 | 1 |
| Vitamin B-6 (mg) | 0.52 | 0.14 | 2 |
| Vitamin C (mg) | 18.6 | 5.13 | 60 |
| Vitamin D (µg) | 178 | 49.2 | 266 |
| Vitamin E (mg) | 3.15 | 0.87 | 10 |
| Zinc (mg) | 3.14 | 0.87 | 15 |
| Calcium (mg) | 165 | 45.6 | 800 |
| Folate (mcg) | 355 | 98.1 | 200 |
| Iron (mg) | 8.60 | 2.37 | 14 |
| Magnesium (mg) | 152 | 42.0 | 300 |
| Niacin (mg) | 9.58 | 2.64 | 18 |
| Pantothenic acid (mg) | 1.07 | 0.29 | 6 |
| Riboflavin (mg) | 0.29 | 0.08 | 1.6 |
| Phosphorous (mg) | 553 | 152 | 800 |
| Thiamin (mg) | 0.53 | 0.15 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh sage or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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