Three Bean Winter Panzanella Salad with Preserved Tuna

Dairy Free
Very Healthy
Health score
100%
Three Bean Winter Panzanella Salad with Preserved Tuna
210 min.
4
1105kcal

Suggestions


Elevate your winter dining experience with our delightful Three Bean Winter Panzanella Salad featuring Preserved Tuna. This vibrant dish is not just a feast for the eyes; it's a powerhouse of nutrients and flavors that will leave you feeling satisfied and nourished. Combining protein-packed tuna with three different types of beans, fresh bitter greens, and roasted tomatoes, this recipe offers a perfect balance of textures and tastes that celebrates the heartiness of winter produce.

What sets this salad apart is its unique use of preserved tuna, which imparts a rich flavor that beautifully complements the crunchy baguette cubes and the vibrant medley of beans. Each bite reveals a harmonious blend of creamy, zesty, and earthy tones, thanks to the carefully crafted vinaigrette and aromatic herbs. Plus, this dish is dairy-free and extremely health-conscious, making it an ideal choice for those looking for lighter, yet filling meal options.

Whether served as a main course, side dish, or lunch, our Three Bean Winter Panzanella Salad is sure to impress at any gathering or as a comforting treat at home. And with a total preparation time of just 210 minutes, you can easily fit this delightful recipe into your busy lifestyle. So gather your ingredients and prepare to indulge in a salad that's as nutritious as it is delicious!

Ingredients

  • pound tuna steak thick ()
  • cup anchovy aioli (optional – see recipe section)
  •  anchovy filets anchovy filets 
  • 0.5  slightly baguette french stale cut into 1 inch cubes slightly baguette, cut into 1 inch cubes
  • teaspoon peppercorns black
  • 15 oz cranberry red drained and rinsed canned
  • teaspoon pepper red crushed to taste ()
  • pound green beans fresh
  • tablespoon thyme leaves fresh
  • clove garlic thinly sliced
  • clove garlic peeled roughly chopped
  • cup grape tomatoes 
  • 15 oz cannellini beans white drained and rinsed canned
  • bunch bitter greens (such as dandelion, mustard or radicchio)
  • tablespoon kosher salt 
  • 0.5 cup the reserved tuna oil 
  • tablespoon more of the reserved tuna oil plus more if necessary
  • cup olive oil 
  • small onion red cut into slivers small onion, cut into slivers
  • 0.3 cup red wine vinegar 
  • servings salt 
  • servings salt and pepper to taste
  • medium shallot shallot 
  • sprig thyme sprig thyme fresh

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • knife
  • whisk
  • pot
  • mortar and pestle

Directions

  1. TUNACarefully wash and dry the tuna steak as well as possible.In a mortar and pestle add the salt, thyme, garlic, fennel seeds, red pepper flakes, anchovies, and black peppercorns and 1 tbsp olive oil. Grind and mix the ingredients well to form a paste. Rub this paste all over the tuna.
  2. Add the tuna to a deep bowl. Cover it with 3-4 cups of olive oil and refrigerate for several hours overnight.The next day transfer all these ingredients including the tuna to a heavy-bottomed saucepan set over medium-high heat. When the oil is the right temperature (not too hot) bubbles will begin to form along the edges of the pan. Lower the heat to maintain this temperature, and put the lid on. Poach the tuna in this mixture about 15-20 minutes, turning the fish over once or twice to ensure even cooking. Check the tuna by piercing with the tip of a knife. It should still be pink at the center, but a little past rare. When the tuna is ready remove it from the oil and allow it to come to room temperature. Reserve the oil. Once the tuna cools completely, return it to the oil and refridgerate 4 or 5 hours or up to to 3 days.BEANS
  3. Put the cranberry and white beans into a sauce pan adding enough water to cover by 1 inch.
  4. Add a little salt, and the fresh thyme and bring to a boil. Turn off the heat and let the beans cool in their cooking liquid. These may be cooked ahead and kept at room temperature for a few hours or up to 3 days.Clean and trim the green beans leaving them whole.
  5. Add them to a pot of rapidly boiling salted water. Cook for 2-3 minutes. Quickly plunge them into an ice bath to stop their cooking.Make a vinaigrette in a small bowl with the diced shallot, red wine vinegar, and teaspoon salt.
  6. Heat about cup of the preserved tuna oil until it begins to bubble, Strain the oil into the bowl with the red wine vinegar and add freshly ground black pepper, whisking to emulsify. Taste and add more salt and vinegar to taste.SALADToss the tomoates in a little olive, salt and pepper. Roast the tomotoes on a parchment lined baking sheet for 2 to 2 hours (depending on the size of the tomatoes) at 225 degrees F. They should be crinkly, but still moist inside. This will bring out their sweetness, even in winter when the tomatoes are not at their best. You can skip this if you have sweet, juicy summertime tomatoes.
  7. Heat 2 tablespoons of the preserved tuna oil over medium-high heat.
  8. Add the garlic clove slices and as many cubes of bread as will fit in a single layer (this may need to be done in a couple of batches). Toss and toast the bread until golden brown on all sides, stirring frequently.
  9. Add additional tuna oil as needed (the bread will soak it up as it toasts).
  10. Remove from heat and place the bread in a large bowl. This may be made up to a day or two ahead.When ready to serve, add the washed greens to the bowl with the bread cubes.
  11. Drain the cranberry and white beans and toss them with the green beans and the warm vinaigrette (reheating and re emulsifying if necessary).
  12. Add these, along with the warm roasted cherry or grape tomatoes to the bowl as well. Toss well.
  13. Pour the well mixed salad onto a large serving platter. Toss the onion slivers across the salad and top with the tuna, broken into bite sized chunks.
  14. Serve with optional aioli alongside.

Nutrition Facts

Calories1105kcal
Protein18.71%
Fat53.4%
Carbs27.89%

Properties

Glycemic Index
109.94
Glycemic Load
18.79
Inflammation Score
-10
Nutrition Score
56.946956883306%

Flavonoids

Cyanidin
49.36mg
Delphinidin
8.15mg
Malvidin
0.47mg
Pelargonidin
0.34mg
Peonidin
52.26mg
Catechin
0.41mg
Epigallocatechin
0.79mg
Epicatechin
4.65mg
Epigallocatechin 3-gallate
1.03mg
Naringenin
0.51mg
Apigenin
0.2mg
Luteolin
1.25mg
Isorhamnetin
1.38mg
Kaempferol
0.9mg
Myricetin
7.37mg
Quercetin
24.97mg

Nutrients percent of daily need

Calories:1105.29kcal
55.26%
Fat:64.67g
99.5%
Saturated Fat:10.53g
65.8%
Carbohydrates:75.99g
25.33%
Net Carbohydrates:58.62g
21.31%
Sugar:13.41g
14.9%
Cholesterol:69.12mg
23.04%
Sodium:3033.1mg
131.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.97g
101.95%
Vitamin B12:11.26µg
187.63%
Selenium:73.29µg
104.71%
Vitamin A:4541.63IU
90.83%
Manganese:1.8mg
89.96%
Vitamin K:93.65µg
89.19%
Vitamin B3:17.39mg
86.94%
Fiber:17.38g
69.5%
Phosphorus:686.29mg
68.63%
Vitamin C:54.2mg
65.69%
Vitamin E:8.61mg
57.43%
Vitamin B6:1.14mg
57.04%
Vitamin D:8.09µg
53.92%
Vitamin B1:0.81mg
53.72%
Folate:214.81µg
53.7%
Magnesium:185.3mg
46.32%
Iron:7.81mg
43.4%
Potassium:1482.08mg
42.35%
Vitamin B2:0.69mg
40.41%
Copper:0.69mg
34.27%
Vitamin B5:2.49mg
24.94%
Calcium:220.27mg
22.03%
Zinc:2.93mg
19.51%
Source:SippitySup