Pasta with tuna and vegetables

Pasta with Tuna and Vegetables: A Quick and Delicious Recipe

Who doesn't love pasta? This versatile ingredient offers us endless possibilities, and the combination with tuna and vegetables makes this recipe a perfect choice for a quick yet flavorful dinner. Moreover, it is a simple recipe, ideal for those days when you want something tasty without spending hours in the kitchen. Before we start cooking, let's take a look at the ingredients and their benefits, which make this meal not only a culinary delight but also healthy.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 4

Ingredients:
- 250 g pasta (preferably spaghetti or penne)
- 2 cans of tuna in oil (approximately 300 g)
- 150 g frozen corn
- 2 red bell peppers
- 1 large onion
- 50 ml olive oil
- Salt and pepper to taste
- Dried basil
- Dried oregano

Brief History
Pasta with tuna is a recipe that has gained popularity worldwide due to its simplicity and delicious taste. Tuna, a protein-rich ingredient, has been used for centuries in various cultures, being an affordable and nutritious food. The addition of vegetables not only enhances the texture and flavor but transforms this dish into a complete and balanced meal.

Ingredient Details
1. Pasta: Choose whole grain or gluten-free pasta for a healthier option. Pasta is a good source of carbohydrates, essential for energy.
2. Tuna: Opt for tuna in olive oil for a richer taste. Tuna is high in omega-3 fatty acids, beneficial for heart health.
3. Vegetables: Red bell pepper is not only tasty but also rich in vitamin C, while onion adds a sweet flavor. Frozen corn is an excellent option, providing a crunchy texture.

Cooking Technique
1. Preparing the pasta: Start by bringing a large pot of salted water to a boil. Add the pasta and cook according to the package instructions, usually between 8-10 minutes, until al dente. Once ready, drain and reserve a cup of the cooking water.

2. Preparing the vegetables: In a large skillet, add 50 ml of olive oil and a cup of water. Then, add the sliced onion, frozen corn, and diced red bell pepper. Cover the skillet and let the vegetables sauté over medium heat for about 5-7 minutes, until tender.

3. Adding the tuna: Once the vegetables are softened, open the two cans of tuna and drain the oil. Add the tuna to the skillet, gently stirring to avoid breaking it apart. Season with salt and pepper to taste and let it cook for 2-3 minutes to allow the flavors to meld.

4. Combining the ingredients: Finally, add the cooked pasta to the skillet, sprinkling oregano and basil over it. Mix well so that the pasta is evenly coated with the vegetable and tuna sauce. If the mixture is too dry, you can add a little of the reserved cooking water.

5. Serving: Serve the pasta warm, possibly drizzled with olive oil and, if desired, topped with grated parmesan. A fresh green salad alongside would perfectly complete the meal.

Practical Tips
- Variations: You can also add other seasonal vegetables, such as zucchini or spinach. Additionally, you can substitute tuna with chicken or tofu for a vegetarian option.
- Spices: Experiment with different herbs, such as dill or parsley, to add extra flavor.
- Serving: This recipe pairs wonderfully with a glass of white wine or a refreshing lemonade.

Frequently Asked Questions
1. Can I use whole grain pasta?
Yes, whole grain pasta is an excellent choice, providing more fiber and nutrients.

2. How can I make the recipe spicier?
Add chili flakes during cooking for an extra kick.

3. Is this recipe suitable for kids?
Yes! This recipe is easily adaptable to suit children's tastes. You can reduce the spices or add cheese.

4. Can I use fresh vegetables instead of frozen?
Absolutely! Fresh vegetables will add vibrant texture and flavor.

Nutritional Benefits
This pasta with tuna and vegetables recipe offers an excellent balance of protein, carbohydrates, and healthy fats. It is rich in vitamins and minerals, with moderate calorie content, ideal for a light dinner. One serving (approximately 250-300 grams) contains about 450-500 calories, depending on the specific ingredients used.

In conclusion, pasta with tuna and vegetables is a simple, quick, and flavorful recipe that can be adapted to your preferences. Try this recipe today and enjoy a delicious meal prepared in no time! I encourage you to share this recipe with friends and family — cooking is always more enjoyable when shared!