Tuna pasta salad is not just a meal; it’s a celebration of flavors and textures that come together in a refreshing dish. Ideal for picnics, potlucks, or a quick weeknight dinner, this salad combines protein-rich tuna, colorful vegetables, and hearty pasta. Tossed in a zesty dressing, it’s both satisfying and nutritious. Let’s dive into this easy-to-make recipe that will surely impress your family and friends!
Ingredients
– 8 oz rotini pasta
– 1 can (5 oz) tuna in water, drained
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, diced
– 1/2 cup bell pepper, diced
– 1/4 cup red onion, finely chopped
– 1/4 cup mayonnaise
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Servings and Cooking Time
This recipe serves 4 people. Preparation time is 15 minutes, and cooking time for the pasta is about 10 minutes.
Nutritional Value
Per serving (1/4 of the salad):
– Calories: 320
– Protein: 20g
– Carbohydrates: 30g
– Fat: 14g
– Fiber: 3g
This is based on a standard serving size.
Step-by-Step Cooking Process
1. Boil a pot of salted water.
2. Add the rotini pasta and cook according to package instructions until al dente.
3. Drain the pasta and rinse under cold water to stop the cooking process.
4. In a large mixing bowl, combine the drained tuna, cherry tomatoes, cucumber, bell pepper, and red onion.
5. In a separate bowl, whisk together the mayonnaise, olive oil, lemon juice, salt, and pepper.
6. Add the cooled pasta to the vegetable mixture.
7. Pour the dressing over the pasta and mix gently until well combined.
8. Taste and adjust seasoning if necessary.
9. Chill in the refrigerator for at least 30 minutes before serving.
10. Serve cold and enjoy!
Alternative Ingredients
You can substitute the pasta with whole wheat or gluten-free options. For a lighter dressing, use Greek yogurt instead of mayonnaise. Feel free to add other veggies like corn or olives for extra flavor.
Serving and Pairings
Tuna pasta salad pairs wonderfully with crusty bread or a side of fresh fruit. It can also be served alongside grilled chicken or fish for a complete meal.
Storage and Reheating
Store the tuna pasta salad in an airtight container in the refrigerator for up to 3 days. It’s best enjoyed cold, but if you prefer, it can be gently reheated. Avoid freezing, as the texture may change.
Cooking Mistakes
- Overcooking the pasta can lead to mushiness.
- Not rinsing the pasta can cause clumping.
- Too much dressing can overpower the other flavors.
- Forgetting to chill can result in a less refreshing dish.
- Using low-quality tuna can affect taste.
Helpful Tips
- Use fresh vegetables for better crunch.
- Experiment with different dressings for variety.
- Chilling the salad enhances the flavors.
- Make it ahead of time for easy meal prep.
FAQs
Can I use canned tuna in oil?
Yes, canned tuna in oil can be used for a richer flavor, but it may increase the fat content.
Is this salad suitable for meal prep?
Absolutely! It’s perfect for meal prep as it stays fresh in the fridge for a few days.
What can I add for extra protein?
Consider adding chickpeas or chopped hard-boiled eggs to boost the protein content.
Can I make this salad vegan?
Yes, you can use a plant-based tuna alternative and vegan mayo to make it vegan-friendly.
How do I make it spicier?
Add diced jalapeños or a splash of hot sauce to give your salad a spicy kick.
Conclusion
Tuna pasta salad is a versatile and delicious dish that combines convenience with nutrition. Ideal for any occasion, it can be tailored to your taste preferences. Whether you enjoy it as a light lunch or a hearty side, this recipe will quickly become a favorite in your culinary repertoire.
Tuna Pasta Salad
Ingredients
- 8 oz rotini pasta
- 1 can 5 oz tuna in water, drained
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 cup bell pepper diced
- 1/4 cup red onion finely chopped
- 1/4 cup mayonnaise
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Boil a pot of salted water.
- Add the rotini pasta and cook according to package instructions until al dente.
- Drain the pasta and rinse under cold water to stop the cooking process.
- In a large mixing bowl, combine the drained tuna, cherry tomatoes, cucumber, bell pepper, and red onion.
- In a separate bowl, whisk together the mayonnaise, olive oil, lemon juice, salt, and pepper.
- Add the cooled pasta to the vegetable mixture.
- Pour the dressing over the pasta and mix gently until well combined.
- Taste and adjust seasoning if necessary.
- Chill in the refrigerator for at least 30 minutes before serving.
- Serve cold and enjoy!
