Quick Tuna Pasta Salad is the ultimate way to use up leftover ingredients from dinner. This simple and delicious dish is the perfect choice when you’re short on time but still want a nutritious meal. Simply combine cooked pasta with spicy tuna, crunchy vegetables, and a zesty dressing and you’ve got an incredible lunch option. It’s incredibly versatile and allows you to get creative with whatever extra ingredients you have on hand. Whether you’re making a quick lunch or packing it for a picnic, this pasta salad is sure to satisfy your taste buds.
- 2 x 220g packs of fully cooked pasta (we used Dolmio Express) or 440g leftover cooked penne (about 200g dried)
- 100g can of tuna in oil
- 400 g canned cannellini beans (borlotti or butter beans also work well)
- 1-2 red onions, finely chopped
- Zest and squeeze 1 lemon
- large handful of parsley
- Heat the cooked penne in the microwave according to the package instructions.
- Place the cooked penne in a bowl.
- Mix in the remaining ingredients.
- If using refrigerated leftover pasta, simply mix everything together.
- Stores in the fridge for up to 3 days.
Equipment and tools
- Large mixing bowl
- cutting board
- Zester or grater
- measuring cup
- measuring spoon
Note: This recipe contains tuna and cannellini beans. Please be sure to check labels if you have any allergies or dietary restrictions.
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Make sure to mix the salad well before serving it again. Enjoy it chilled or at room temperature.
Health Benefits of Quick Tuna Pasta Salad
Speedy Tuna Pasta Salad is not only a quick and convenient meal, but it’s also packed with health benefits. This delicious salad combines aromatic pasta with tuna, cannellini beans, red onion, lemon zest and parsley to create a delicious and nutritious dish.
1. Good source of protein
The addition of tuna and cannellini beans to this salad provides an ample supply of protein. Protein is an essential nutrient that plays a critical role in building and repairing tissue, supporting muscle growth, and strengthening the immune system.
2. Rich in fiber
The cannellini beans in this pasta salad are an excellent source of fiber. Fiber supports digestion, promotes regular bowel movements and helps maintain a healthy weight. In addition, fiber can contribute to a feeling of fullness, prevent overeating and promote satiety.
3. Rich in vitamins and minerals
This salad is packed with nutrient-dense ingredients. The addition of lemon zest and juice provides a boost of vitamin C, which supports immune function and helps the body absorb iron. Parsley adds a touch of freshness while providing a good dose of vitamins A, C and K as well as minerals such as potassium and calcium.
4. Little fat
Although the dish contains tuna in oil, it’s important to note the potential health benefits of the right fats. Oil-cured tuna contains heart-healthy omega-3 fatty acids, which have been linked to reducing inflammation and lowering the risk of heart disease. Additionally, using pre-cooked pasta or limiting the amount of oil can reduce the overall fat content of the salad.
5. Quick and nutritious option
The Speedy Tuna Pasta Salad is not only practical and easy to prepare, but also makes for a well-rounded meal. It combines carbohydrates from pasta, protein from tuna and cannellini beans, and a blend of vitamins and minerals from various vegetables and herbs. This makes it a balanced option for people looking for a quick and nutritious meal.
In summary, Speedy Tuna Pasta Salad offers a number of health benefits. From its protein and fiber content to its variety of essential vitamins and minerals, this salad is a tasty and nutritious choice for anyone looking to enjoy a quick and filling meal.