Pasta with tuna and broccoli

Pasta with Tuna and Broccoli – A Healthy and Delicious Delicacy

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Servings: 4

Introduction

Pasta with tuna and broccoli is a perfect combination of the rich taste of tuna and the freshness of broccoli, offering a healthy and delicious meal, ideal for any time of the day. This dish is not only easy to prepare but also packed with essential nutrients, making it an excellent choice for those who want to eat healthily without sacrificing flavor.

Recipe History

While we cannot pinpoint the exact origins of this dish, it is easy to observe Mediterranean culinary influences, where pasta and tuna are common ingredients. This recipe has evolved over time, becoming popular due to its versatility and the nutritional benefits it brings.

Ingredients

- 300 g pasta (preferably whole grain for better fiber intake)
- 150 g tuna in oil (ideally choose high-quality tuna preserved in olive oil)
- 1 medium red onion
- 250 g broccoli (about half a large broccoli)
- A bunch of fresh parsley
- Juice of one lemon
- 2-3 tablespoons of extra virgin olive oil
- Salt and pepper to taste

Ingredient Details

- Pasta: Choose whole grain pasta to benefit from a higher fiber content, which aids digestion and keeps you feeling full.
- Tuna: Tuna is an excellent source of protein and omega-3 fatty acids, beneficial for heart health. Ensure you use high-quality canned tuna, preferably in olive oil.
- Broccoli: This superfood is rich in vitamins (especially vitamins C and K), minerals, and antioxidants, playing an important role in maintaining overall health.
- Red onion: Adds a sweet flavor and a splash of color to the dish.
- Parsley: Provides a fresh aroma and is packed with vitamin K and antioxidants.

Step-by-Step Instructions

1. Boil the Pasta:
In a large pot, add water and salt and bring to a boil. Once the water is boiling, add the pasta. Cook according to the package instructions for 8-10 minutes until al dente.

2. Drain the Pasta:
After the pasta is cooked, drain it in a colander and rinse quickly with cold water to stop the cooking process. This step helps maintain the perfect texture. Drizzle with a little olive oil to prevent sticking.

3. Prepare the Broccoli:
Wash the broccoli and break it into small florets. In a separate pot with salted water, bring to a boil and add the broccoli florets. Cook for 1-2 minutes until they become crisp. Then, drain and rinse under cold water to retain the vibrant color.

4. Prepare the Other Ingredients:
Slice the red onion into thick rings and chop the parsley finely. Open the can of tuna, drain the excess oil, and flake the tuna with a fork.

5. Final Mix:
In a large bowl, add the pasta, broccoli, tuna, red onion, and parsley. Drizzle with lemon juice, olive oil, salt, and pepper to taste. Gently mix to combine all the ingredients.

6. Serving:
Allow the dish to sit for about 15 minutes before serving. This will allow the flavors to meld and intensify. You can serve the pasta as an appetizer or snack, but it is just as delicious as a main course.

Serving Suggestions and Variations

- Serving: This dish is delicious served cold, but can also be gently reheated. Add a handful of grated Parmesan on top for extra flavor.
- Variations: You can add green or black olives for a more intense flavor, halved cherry tomatoes for added freshness, or even a few slices of chili pepper for a bit of spice.

Nutritional Benefits

This recipe is rich in protein due to the tuna and fiber from the pasta. Broccoli provides an important intake of vitamins and minerals, contributing to a balanced diet. Additionally, olive oil is an excellent source of healthy fats.

Estimated Calories

A serving of pasta with tuna and broccoli contains approximately 400-450 calories, depending on the type of pasta and the amount of oil used. This places it in the category of healthy and satisfying dishes, ideal for quick lunches or dinners.

Frequently Asked Questions

1. Can I use gluten-free pasta?
Yes, you can substitute the pasta with gluten-free options such as rice or quinoa pasta.

2. Can I make this dish with other vegetables?
Absolutely! Spinach, zucchini, or cauliflower are excellent alternatives to vary the recipe.

3. Can it be stored in the fridge?
Yes, this recipe stores well in the fridge for 2-3 days. Make sure to store it in an airtight container.

Conclusion

Pasta with tuna and broccoli is more than just a meal – it’s a combination of flavors, colors, and health benefits, all in one bowl. Whether you serve it as an appetizer or as a main course, this dish will surely bring joy and satisfaction to your table. Experiment, adapt, and enjoy every bite!