Tuna Pasta Salad
Looking for a quick and nutritious meal? This tuna pasta salad is the perfect solution! Bursting with flavor and loaded with healthy ingredients, it makes for a hearty lunch or a light dinner. Whether you’re hosting a picnic or just craving something delicious, this salad is sure to please everyone. Let’s dive into the details of this delightful dish!
Ingredients
– 200g pasta (fusilli or penne)
– 1 can of tuna (in olive oil or water)
– 1 cup cherry tomatoes, halved
– 1/2 cup black olives, pitted and sliced
– 1/4 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 tablespoon lemon juice
– 1/4 cup fresh parsley, chopped
– Salt and pepper to taste
– Optional: 1/4 cup diced cucumber
Servings and Cooking Time
This recipe serves 4 people. Preparation time is approximately 15 minutes, and cooking time for the pasta is about 10 minutes.
Nutritional Value
Each serving of tuna pasta salad (approximately 250g) contains:
– Calories: 350
– Protein: 20g
– Carbohydrates: 40g
– Fat: 15g
– Fiber: 3g
This nutritional breakdown is based on one serving.
Step-by-Step Cooking Process
1. Boil a large pot of salted water.
2. Add the pasta and cook according to package instructions until al dente.
3. Drain the pasta and rinse it under cold water to stop the cooking process.
4. In a large bowl, combine the drained tuna and mayonnaise.
5. Add the Dijon mustard and lemon juice, mixing until smooth.
6. Stir in the cherry tomatoes, black olives, and parsley.
7. Add the cooked pasta to the bowl and mix thoroughly.
8. Season with salt and pepper to taste.
9. If using, fold in the diced cucumber for an extra crunch.
10. Chill the salad in the refrigerator for at least 30 minutes before serving.
Alternative Ingredients
You can easily customize this salad by substituting ingredients. For example, use Greek yogurt instead of mayonnaise for a lighter version, or replace tuna with canned salmon or chickpeas for a vegetarian option.
Serving and Pairings
This tuna pasta salad pairs beautifully with fresh crusty bread or a simple green salad. It’s also great alongside grilled chicken or fish for a more substantial meal.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. This dish is best served cold, so there’s no need to reheat. Freezing is not recommended, as the pasta may become mushy.
Cooking Mistakes
- Don’t overcook the pasta; it should be al dente.
- Ensure to rinse pasta with cold water to prevent sticking.
- Adjust seasoning gradually to avoid over-salting.
- Use good quality tuna for better flavor.
- Don’t skip chilling the salad; it enhances the flavors.
- Mix ingredients gently to maintain pasta shape.
Helpful Tips
- Experiment with different herbs like basil or dill for added flavor.
- For a kick, add some chopped jalapeños or a dash of hot sauce.
- Consider adding some grated cheese for extra creaminess.
- Make it a day ahead for a more developed flavor.
- Serve it in lettuce wraps for a low-carb option.
FAQs
Can I use whole wheat pasta?
Absolutely! Whole wheat pasta adds extra fiber and nutrients, making it a healthier choice.
How long can I store the salad?
You can store the tuna pasta salad in the refrigerator for up to 3 days in an airtight container.
Is this salad gluten-free?
To make it gluten-free, use gluten-free pasta and ensure all other ingredients are certified gluten-free.
Can I add other vegetables?
Yes! Feel free to incorporate bell peppers, corn, or peas for added color and nutrition.
What can I substitute for mayonnaise?
Greek yogurt or a vinaigrette can be used as a healthier alternative to mayonnaise.
Is it suitable for meal prep?
Yes, this salad is perfect for meal prep; just keep the dressing separate until ready to eat.
Can I make it vegan?
Yes, use chickpeas instead of tuna and substitute vegan mayonnaise for a delicious vegan option.
Conclusion
Tuna pasta salad is a versatile, quick, and satisfying dish that can easily become a staple in your meal repertoire. With its vibrant flavors and nutritious ingredients, it’s perfect for lunch, dinner, or a picnic. Enjoy experimenting with different ingredients to make it your own!
Tuna Pasta Salad
Ingredients
- 200 g pasta fusilli or penne
- 1 can of tuna in olive oil or water
- 1 cup cherry tomatoes halved
- 1/2 cup black olives pitted and sliced
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup fresh parsley chopped
- Salt and pepper to taste
- Optional: 1/4 cup diced cucumber
Instructions
- Boil a large pot of salted water.
- Add the pasta and cook according to package instructions until al dente.
- Drain the pasta and rinse it under cold water.
- In a large bowl, combine the drained tuna and mayonnaise.
- Add the Dijon mustard and lemon juice, mixing until smooth.
- Stir in the cherry tomatoes, black olives, and parsley.
- Add the cooked pasta to the bowl and mix thoroughly.
- Season with salt and pepper to taste.
- If using, fold in the diced cucumber.
- Chill the salad in the refrigerator for at least 30 minutes before serving.
