Tuna pasta with rocket and parsley pesto

This delicious recipe for tuna pasta with arugula and parsley pesto combines the vibrant flavors of homemade pesto, tangy lemon juice, succulent fish, juicy tomatoes and crunchy green beans.

Preparing the pesto is a breeze – simply combine fresh parsley and zesty lemon juice until you have a smooth and vibrant consistency. Then drizzle the pesto generously over the piping hot pasta and add delicious chunks of tuna, sweet tomatoes and crunchy green beans to complete the ensemble.

Not only is this dish bursting with tantalizing flavors, but it also comes together in a snap, making it a perfect option for busy weeknight dinners when you’re craving something both nutritious and delicious.

Ingredients

  • 400g dried pasta
  • 140g frozen fine green beans
  • 200 g cherry tomatoes, halved
  • large package of parsley, coarsely chopped
  • 100g bag of rocket
  • 185g canned tuna in sunflower oil, drained but reserving the oil
  • Zest and squeeze 1 lemon
  • 185g can of tuna in spring water, drained
  • 2 tablespoons sour cream or cream cheese

Preparation steps

  1. Cook the pasta in a large pot of boiling salted water.
  2. Add the green beans and cherry tomatoes to the pan for the last 3 minutes of cooking time.
  3. Drain the pasta and vegetables, but make sure to reserve a cup of the cooking water.
  4. In a food processor, combine the parsley, half of the arugula, 3 tablespoons of tuna oil, lemon zest, lemon juice and some spices.
  5. Add enough water to the food processor to make a spoonable pesto dressing.
  6. Add the pasta and vegetables back to the pan.
  7. Mix in the pesto dressing, both cans of tuna and the sour cream or cream cheese.
  8. Stir the mixture until warmed through.
  9. Remove the pan from the heat.
  10. Stir the remaining arugula through the pasta.

Nutritional Information

Equipment and tools

  • Big pot
  • Sieve
  • dulcimer
  • Sharp knife
  • Blender or food processor
  • tablespoon
  • Wooden spoon or spatula

Allergen information

This recipe contains fish and dairy products. If using regular pasta, it may also contain gluten. Please check the labels of the specific products you use, especially if you have allergies or dietary restrictions.

Storage and leftovers

Store leftovers in an airtight container in the refrigerator for up to 2 days. It is not recommended to freeze this dish as the texture of the pasta and pesto may be affected. Heat gently in the microwave or on the stove until warmed through before enjoying.

Health Benefits of Tuna Pasta with Arugula and Parsley Pesto

The recipe for tuna pasta with arugula and parsley pesto not only provides a delicious meal, but also comes with numerous health benefits. From providing essential nutrients to supporting overall well-being, the ingredients in this dish contribute to a healthy eating experience.

tuna

Tuna is the main ingredient of this dish and offers various health benefits. It is an excellent source of protein, essential for maintaining and repairing body tissues. Protein also supports muscle building and plays a crucial role in the production of enzymes and hormones.

Tuna is also rich in omega-3 fatty acids, especially when marinated in spring water. These healthy fats support heart health by reducing the risk of cardiovascular disease, lowering blood pressure and improving cholesterol levels. Omega-3 fatty acids also help reduce inflammation in the body and support brain function.

Green beans

Adding green beans to this recipe provides a nutritional boost. Green beans are low in calories and high in fiber, making them an excellent choice for weight control and digestive health. They are also rich in vitamins and minerals, including vitamin C, vitamin K and folic acid.

Vitamin C acts as an antioxidant and supports the immune system. Vitamin K plays a role in blood clotting and bone health. Folic acid is essential for DNA synthesis and cell division. In addition, the antioxidants found in green beans, such as carotenoids and flavonoids, help protect against chronic diseases and promote overall well-being.

Cherry tomatoes

Cherry tomatoes not only add vibrant color and flavor to the dish but also provide health benefits. They are a rich source of vitamins A and C, powerful antioxidants that protect the body from free radicals, strengthen the immune system and promote healthy skin.

These juicy tomatoes also contain lycopene, a powerful antioxidant that has been linked to a reduced risk of certain cancers, particularly prostate cancer. The lycopene contained in cooked tomatoes is easily absorbed by the body and is therefore a valuable nutrient in this pasta dish.

Parsley and arugula

The combination of parsley and arugula in pesto provides freshness, flavor and additional health benefits. Parsley is a rich source of vitamins A, C and K as well as folic acid and iron. It supports bone health, aids digestion and contributes to a well-functioning immune system.

Arugula, also known as arugula, is a leafy vegetable that is packed with nutrients. It contains vitamin K, vitamin C and folic acid as well as useful plant substances such as nitrates and phytochemicals. Arugula has antioxidant and anti-inflammatory properties, supporting overall health and reducing the risk of chronic diseases.

Sour cream or cream cheese

Adding sour cream or cream cheese to this recipe adds a creamy and indulgent touch. Although these ingredients should be consumed in moderation, they still provide some nutritional value. They are a source of calcium, which is crucial for maintaining strong bones and teeth.

Calcium also plays a role in muscle function, nerve transmission and hormone secretion. However, it’s important to choose low-fat options or eat them sparingly if you’re watching your calorie intake or have certain dietary restrictions.

Overall, the recipe for tuna pasta with arugula and parsley pesto offers a balanced combination of ingredients that will not only satisfy your taste buds but also contribute to a healthy lifestyle. Remember to enjoy this dish in moderation as part of a balanced diet.

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