Pasta with tuna and broccoli

Pasta with Tuna and Broccoli - A Simple and Delicious Recipe for Busy Days

Who doesn't love a quick, healthy, and flavorful dish? This recipe for pasta with tuna and broccoli is perfect for an easy dinner or an energizing lunch. In just 30 minutes, you'll have a meal that is not only delicious but also packed with nutrients.

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Servings: 4

Necessary Ingredients

- 300 g pasta (spaghetti, fusilli, or any preferred shape)
- 150 g tuna in oil (preferably high-quality tuna)
- 1 red onion (for a sweet taste and a splash of color)
- 1 broccoli (approximately 300 g)
- A handful of fresh parsley
- 2 tablespoons lemon juice (for an extra touch of freshness)
- 2-3 tablespoons extra virgin olive oil
- Salt (to taste)
- Freshly ground pepper (to taste)

Recipe Story

Pasta with tuna is a dish that has evolved over time, blending diverse culinary traditions. This simple recipe has become popular due to its versatility. It can be easily adapted based on available ingredients and personal preferences. Tuna is an excellent source of protein, while broccoli adds a touch of freshness and essential vitamins.

Preparation Technique

1. Cook the pasta: In a large pot, add water and 1-2 tablespoons of salt. Once the water reaches a boiling point, add the pasta and cook according to the package instructions for 8-10 minutes. Make sure the pasta is al dente, meaning it should have a slightly firm texture when bitten.

2. Cool the pasta: After the pasta is cooked, drain it in a colander and rinse it with cold water to stop the cooking process. This step is essential to maintain the perfect texture of the pasta. Add a little olive oil to prevent sticking.

3. Prepare the broccoli: Wash the broccoli and break it into small florets. Boil it in salted water for 1-2 minutes until it becomes vibrant green and slightly crunchy. Then, drain it and rinse it immediately under cold running water to preserve its color and nutrients.

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

5. Assemble the salad: In a large bowl, combine the pasta, broccoli, tuna, onion, and chopped parsley. Season with salt, freshly ground pepper, and lemon juice. Mix well until all ingredients are evenly combined.

6. Chill and serve: Place the pasta salad in the refrigerator for 15-30 minutes before serving to allow the flavors to meld. This recipe is served cold, perfect for a warm day or as a quick lunch at the office.

Practical Tips

- Choosing pasta: Opt for whole grain pasta for added fiber and nutrients.
- Tuna: Choose tuna packed in olive oil for a richer flavor. If you prefer a lighter dish, you can opt for tuna in water.
- Vegetarian option: If you want to avoid fish, you can substitute tuna with white beans or chickpeas for a similar protein source.
- Delicious additions: You can add olives, roasted red peppers, or even feta cheese to enhance the flavors of the dish.

Nutritional Benefits

This recipe for pasta with tuna and broccoli is not only tasty but also nutritious. Broccoli is rich in vitamins C and K, as well as fiber, aiding digestion. Tuna provides high-quality protein and omega-3 fatty acids, essential for heart health.

Frequently Asked Questions

Can I use other vegetables?
Of course! Carrots, cauliflower, or peas are just a few options you can add to diversify the recipe.

How can I make the dish spicier?
Add chili flakes or a bit of chili sauce for a more intense flavor.

Does it keep well in the fridge?
Yes, the dish keeps well in the refrigerator for 2-3 days. The flavors will intensify even more, making it perfect for a quick meal.

Serving Suggestions

For a complete lunch, serve the pasta with a fresh green salad and a light dressing. A bottle of white wine or fruit-infused water will perfectly complement the meal.

This recipe for pasta with tuna and broccoli is a perfect example of how you can create a quick, healthy, and tasty dish without compromising on ingredient quality. Don't forget to share this recipe with your friends! Cooking is always more enjoyable when you share it with loved ones. Enjoy every bite!