I don't know how you are, but for me, it seems like a simple tuna and pasta salad recipe is perfect for a quick and delicious lunch or dinner. Besides the fact that we can do it quickly, we can use almost anything in the kitchen; it just depends on our imagination.
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There are many salad recipes with tuna, both with and without pasta, this being one of them; I will give you an idea of how easy and varied you can make this recipe.
Are Tuna Pasta Salads Healthy?
Tuna and pasta salad can be a healthy dish, as it is a good source of protein, healthy fats, fibre, and complex carbohydrates. However, the dish's nutritional value can depend on the ingredients and preparation method.
Use whole-grain pasta, a moderate amount of tuna, and plenty of vegetables and herbs. The salad can be a well-balanced and nutrient-rich meal. Use a healthy dressing, such as olive oil, lemon juice, or Greek yoghurt, instead of heavy mayonnaise. The dish can be lower in calories and saturated fat.
On the other hand, if you use refined pasta, a lot of tuna, and a heavy mayonnaise-based dressing, the dish can be high in calories, sodium, and saturated fat. Therefore, paying attention to the portion sizes and ingredients when making tuna and pasta salad is essential.
Overall, tuna and pasta salad can be a healthy and satisfying meal option when prepared with wholesome ingredients and consumed in moderation.
The Ingredients
We have two essential ingredients, canned tuna and pasta. You can use any short pasta from pasta, penne as I used, fusilli or conchiglie or even farfalle pasta, which you will like more. Because I didn't want the pasta to dominate the salad, I only used 200 g of penne pasta.
The tuna must be chunks, not shredded, and I like it in sunflower or olive oil; it is much more delicious, and we can use the oil in it; it does not need to drain it. Because this salad will be for four large portions, I will use three cans of tuna, about 350 g of tuna meat.
The rest of the ingredients are at the discretion of everyone who uses them. I used cucumber, sweet red bell pepper, and some spring onions.
Because I had a bag of a salad mix (shredded beetroot, lambs lettuce, and Apollo lettuce) at home, I decided to use it, so about 160 g of bistro salad.
And, of course, because there is almost no tuna salad without sweet corn, I will use a can of sweetcorn, about 285 g.
I will also use the juice from a lemon and a handful of chives, giving our dish a unique aroma.
How to Make the Simple Tuna and Pasta Salad Recipe?
Prepare the Ingredients for the Tuna Pasta Salad Recipe
Because it's about a cold salad, first we put the pasta to boil in water with a spoonful of salt, which, after they have cooked, we have to cool under a stream of water.
Until the pasta boils, clean and cut the vegetables; start with the cucumber that you will cut into not-too-big cubes.
You will do the same with spring onions and the sweet red bell pepper, which you will cut into small pieces.
Finely chop the chives, some of which we will use directly in the salad and sprinkle the rest on top for design.
With the ingredients prepared, let's start making this delicious salad.
Combine All Ingredients
You will need a giant mixing bowl to mix all the ingredients. The first time put the salad mix in the bowl and the chopped cucumbers over this.
Follow the rest of the vegetables, spring onions, and red bell peppers cut into cubes.
Then add the canned tuna with oil and canned corn from its liquid.
Season the Salad
Season with a tablespoon of sea salt, two teaspoons of ground red pepper and a teaspoon of dried oregano. Mix everything lightly so the pieces of tuna would not crumble too much.
Add the Boiled Pasta
Now add the cooked and drained pasta. I chose to add this at the end because now I can decide how much I want to put in to dominate the salad. Also, add two-thirds of the chopped chives and the juice from a lemon, and mix again.
Taste and, if necessary, season more. I added half a tablespoon of sea salt. It is advisable to let the salad rest for at least fifteen minutes to mix the flavours. Because the pasta absorbed a lot of the juice from the salad, I added another 50 ml of sunflower oil. That's it! This is my simple tuna and pasta salad recipe, and it is ready to serve.
F.A.Q.
You can add egg to your tuna pasta if you'd like! Hard-boiled eggs are a common ingredient in tuna salad, and they can add a nice boost of protein and flavour to your pasta dish.
Mayonnaise is a classic ingredient in tuna salad, and it often binds the ingredients together and adds a creamy texture. So, yes, mayo does go well with tuna, and it is a common ingredient in many tuna salad recipes. However, you don't like the taste or texture of mayonnaise or are looking for a healthier alternative.
Depending on your taste preferences, you can use many delicious alternatives to mayonnaise in your tuna pasta. Here are a few ideas:
-Greek yoghurt: This is an excellent option to keep your pasta creamy without using mayonnaise. Greek yoghurt is thick, creamy, and high in protein. It also has a tangy flavour that pairs well with tuna.
-Avocado: Mash up some ripe avocado and use it as a creamy base for your tuna pasta. Avocado is high in healthy fats and adds a rich buttery flavour.
-Hummus: Use hummus as a creamy and flavorful alternative to mayonnaise. Hummus is made from chickpeas, tahini, lemon juice, and garlic, adding flavour and nutrition to your dish.
-Olive oil and lemon juice: If you want a lighter option, dress your tuna pasta with olive oil and lemon juice. This adds a bright, citrusy flavour to the dish, keeping it soft and refreshing.
-Pesto: Add some pesto to your tuna pasta for flavour. Pesto is made from basil, pine nuts, garlic, and olive oil, adding a delicious herbaceous flavour.
Serving the Tuna and Pasta Salad
Tuna and pasta salad can be served as a main course for lunch or dinner or as a side dish for a barbecue or potluck. Here are a few ways you can serve your tuna pasta salad:
- Serve it chilled: Tuna pasta salad is best served, so you can make it ahead and keep it in the refrigerator until you're ready to serve. Be sure to stir it before serving to redistribute the dressing.
- Top it with extra toppings: You can top your tuna pasta salad with additional toppings to add flavour and texture. Some ideas include sliced cherry tomatoes, diced avocado, crumbled feta cheese, chopped olives, or roasted red peppers.
- Pair it with some bread: Tuna pasta salad goes well with a slice of crusty bread or a dinner roll. You can also use the bread to make a sandwich with tuna pasta salad as the filling.
- Serve it in individual portions: You can serve the tuna pasta salad in bowls or jars for a more elegant presentation. Layer the pasta salad with greens, toppings, and dressing for a beautiful and delicious meal.
If you liked this simple tuna and pasta salad recipe, I recommend you try other salad recipes on our blog, such as:
- Best Homemade Chicken Salad Recipe
- Tomatoes Caprese Salad Recipe
- Grilled Apricot Salad Recipe
- Easy Cold Pasta Salad Recipe
- Tomato Avocado Egg Salad Recipe
- The Best Greek Salad Recipe
- Tuna Corn Salad Recipe
- Sweet and Sour Butterhead Salad
- Avocado and Mango Salad
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Simple Tuna and Pasta Salad recipe
Equipment
- 1 mixing bowl
Ingredients
- 200 g penne pasta
- 3 can tuna chunks in sunflower oil
- 160 g bistro salad
- 1 can sweetcorn
- 1 piece cucumber
- 1 piece red bell pepper
- 6 pieces springs onions
- 1 bunch chives
- 1 piece lemon juice
- 1,5 tablespoon sea salt
- 2 teaspoon ground pepper
- 1 teaspoon dried oregano
- 50 ml sunflower oil
Instructions
- Put the pasta to boil in water with a spoonful of salt, which, after they have cooked, we have to cool under a stream of water. Until the pasta boils, will clean and cut the vegetables.
- Start with the cucumber that you will cut into small cubes. You will do the same with spring onions and the sweet red bell pepper, which will chop into identical pieces.
- Put the salad mix in the bowl over which add the cucumbers cut into cubes. Follow the rest of the vegetables, spring onions and red bell peppers cut in cubes.
- Add the canned tuna with sunflower oil and canned corn strained from its liquid. Season with sea salt, ground pepper and dried oregano, then mix lightly.
- Continue with the cooked and drained pasta, two-thirds of the chopped chives and the lemon juice, and mix again.
- Taste and, if necessary, season more. Because the pasta absorbed a lot of the juice from the salad, I added a little sunflower oil. Rest 15 minutes in the fridge.
- Serve at room temperature on a flat plate, sprinkled with the remaining chives chopped on top and a glass of white wine.
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