Tonno e Fagioli
Tonno e Fagioli is a hearty, rustic Italian stew that combines tender white beans with flaky tuna, typically simmered in a savory tomato-based broth with aromatics like garlic, onion, and herbs such as rosemary or bay leaf. It is a staple of coastal Italian cuisine, particularly in regions like Liguria and Campania, where it reflects a tradition of simple, resourceful cooking that transforms pantry staples into a satisfying meal.
🍽️ Nutrition at a glance
This dish is a well-balanced source of plant-based protein and fiber from the beans, complemented by the high-quality protein and healthy omega-3 fats from the tuna, making it nutritionally dense without being overly high in calories. A typical serving provides a good mix of complex carbohydrates, lean protein, and essential nutrients like iron, potassium, and B vitamins, with a rough calorie ballpark of 350-450 per generous serving.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 22 g |
| Carbs | 28 g |
| Fat | 8 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 550 mg |
| Iron | 4.5 mg |
| Magnesium | 70 mg |
| Phosphorus | 250 mg |
| Zinc | 2.8 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Selenium | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Tonno e Fagioli embodies the Italian philosophy of 'cucina povera' (peasant cooking), where humble, affordable ingredients are elevated into a flavorful and nourishing dish. Nutritionally, it's unique for combining the plant-based fiber and minerals of beans with the marine-based omega-3s of tuna, creating a synergistic meal that supports heart health and sustained energy.
