Description
A light and flavorful salad combining tuna, pasta, vegetables, and a zesty dressing—perfect for lunch or a side dish.
Ingredients
- 2 cups uncooked whole‑wheat pasta (e.g. bow tie or fusilli)
- 2 cans (≈170‑200 g each) tuna packed in water, drained
- 1/4 cup finely chopped onion
- 2/3 cup frozen peas, thawed
- 4 cups fresh spinach (optional, for serving)
- 2 tbsp extra‑virgin olive oil
- 2 tbsp lemon juice
- 2 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
- Cook the pasta in a large pot of boiling salted water until al dente (about 10‑12 minutes depending on pasta). Drain and rinse under cold water to stop cooking.
- Meanwhile, in a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, and minced garlic to make the dressing. Season with salt and pepper.
- In a large mixing bowl, combine the cooked pasta, drained tuna, chopped onion, and thawed peas. Pour the dressing over and toss gently to coat everything evenly.
- If using spinach, arrange spinach on serving plates and top with the tuna pasta salad—or simply mix spinach into the salad if you prefer.
- Cover the salad and refrigerate for at least 2 hours to chill and allow flavors to meld.
- Before serving, taste and adjust seasoning with more salt, pepper, or lemon if needed.
Notes
- You can swap in other vegetables you like (e.g. bell peppers, cucumber, cherry tomatoes) for extra color and crunch.
- Use tuna packed in oil if you prefer richer flavor, but drain well.
- Whole‑wheat pasta adds fiber; regular pasta works too if that’s what you have.
- This salad can be made ahead and stored in the fridge for up to 2‑3 days; stir again before serving.
- For a creamier version, stir in a spoonful of mayonnaise or Greek yogurt.
Nutrition
- Serving Size: About 2 cups
- Calories: 391 kcal
- Sugar: 4 g
- Sodium: 175 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 6.5 g
- Protein: 30 g
- Cholesterol: 36 mg
