Chifferi Elbow Pasta with Cannellini Beans and Tuna
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Soaking and cooking beans
13 hrs 30 mins
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Total Time
30 mins
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Servings
4
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Calories
653 kcal
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Course
Main Course
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Cuisine
Italian
Chifferi Elbow Pasta with Cannellini Beans and Tuna
Description
This recipe uses gomiti or similar elbow pasta cooked until tender and tossed with a sauce of sautéed garlic, onion, and red chili pepper in olive oil. Anchovy fillets dissolve into the base for umami depth before adding drained tuna and tomato concentrate with some reserved bean cooking liquid (or vegetable stock). Cannellini beans are incorporated, giving a creamy element to the sauce while parsley adds freshness. The bay leaf simmers in the mix, rounding out the flavors.
The finished pasta has a tender bite with a mildly spicy, savory sauce combining fish, beans, and tomato. The olive oil base enriches the dish, complementing the cannellini beans' buttery texture and the tuna's mild meatiness.
This pasta dish serves well as a main course for lunch or dinner, offering protein and fiber in a single bowl. It pairs well with simple green salads or crusty bread to balance the savory, slightly spicy sauce.
Ingredients
- 400 g elbow pasta (14oz) gomiti, chifferi or pipettte
- 200 g cannellini beans 7oz) or one can precooked beans, dried
- 120 g tuna 4oz) best in olive oil, canned
- 1 white onion peeled and thinly sliced
- 4 tablespoon tomato concentrate
- 1 garlic peeled, clove
- 1-2 anchovy fillet or anchovy paste
- 1 handful parsley chopped, fresh
- 1 bay leaf
- 1 red chili pepper deseeded and finely chopped, Italian; peperoncino
- 2 tablespoon extra virgin olive oil
- salt for pasta and to taste
- black pepper to taste
Instructions
- If using dried beans, soak them overnight in a pot of cold water. Then rinse them well. Refill the pot with water and cook over a low heat for about 60 minutes until the beans are ready. I added some salt, a garlic clove and a celery stalk to the water. When the beans are ready, drain them but save the cooking water.
- If using canned beans, rinse them well and discard the liquid in the can. You can use vegetable stock instead of the bean cooking water in the sauce.
- Peel the onion and slice it thinly then peel the garlic. Remove the seeds from the red pepper and cut into small circles
- Heat the olive oil in an iron skillet or heavy frying pan, sauté the garlic, red chili pepper and onion with 2-3 tablespoons of extra virgin olive. When they start to soften add the anchovy. When it starts to melt, add the previously drained and chopped tuna and, stir the ingredients enough to flavour them.
- Add the tomato paste and a little water to dissolve it. Now add the cannellini beans and some of their cooking liquid and gently mix everything together.Next add a small bay leaf and cook covered on a low heat for about 10 minutes. Season with salt and freshly ground black pepper, sprinkle with chopped fresh parsley and then remove the garlic .
- While the sauce is cooking put a large pot of water on the stove, bring it to a boil, then add salt and wait for it to boil again, pour in the pasta and let it cook al dente according to the instructions on the packet. Don’t forget to stir it from time to time.
- Drain the pasta once it’s cooked and mix it with the cannellini and tuna bean sauce, sauté the pasta with beans and tuna for a couple of minutes and serve hot or tepid with a sprinkling of parsley.
Notes
- Other types of elbow pasta can be substituted based on availability.
- If using dried cannellini beans, soak overnight and cook until tender before adding to the pasta.
- Reserved bean cooking water can be swapped with vegetable stock for added flavor in the sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 653 kcal
% Daily Value*
| Calories | 653kcal | 33% |
| Carbohydrates | 111g | 37% |
| Protein | 32g | 64% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 11mg | 4% |
| Sodium | 209mg | 9% |
| Potassium | 1388mg | 30% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
| Vitamin A | 348IU | 7% |
| Vitamin C | 7mg | 8% |
| Calcium | 163mg | 16% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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