Tuna salad with fusilli

Tuna Salad with Fusilli

Welcome to the delicious world of pasta! Today, I present to you an enticing and easy-to-make recipe: tuna salad with fusilli. This salad is not only an excellent choice for lunch but also a versatile option for quick dinners. The combination of pasta, vegetables, and tuna offers a perfect balance of taste and nutrients, ideal for a healthy meal.

Preparation time: 20 minutes
Cooking time: 15-20 minutes
Total time: 40 minutes
Servings: 6

The history of pasta is fascinating, and these wheat flour delicacies have evolved over millennia. Their origins are lost in the mists of time, being associated with both Asian and Mediterranean culinary traditions. Today, pasta like fusilli, with their enticing spiral shape, are staples in kitchens around the world.

Ingredients:
- 400 g fusilli
- 400 g canned tuna in oil
- 250 g green beans (canned)
- 250 g white beans (canned red beans can also be used)
- 250 ml natural yogurt (preferably Greek yogurt for a creamier texture)
- juice of half a lemon
- one medium onion (red onion is sweeter and more flavorful)
- fresh chopped parsley for garnish
- salt to taste

Step-by-step preparation:

1. Boiling the pasta: In a large pot, bring water to a boil. Add a teaspoon of salt and then fusilli. Cook according to the package instructions, usually between 8-12 minutes, until al dente. About 5-7 minutes before the cooking time is up, add the green beans so they cook together.

2. Boiling the white beans: In another pot, add water and the white beans. Boil for 10-15 minutes until tender. If using canned beans, this step can be skipped; just make sure to drain and rinse them well.

3. Cooling the ingredients: Once the pasta and green beans are ready, drain them well and rinse under cold running water to stop the cooking process. Let them cool completely.

4. Making the dressing: In a large bowl, combine the natural yogurt with the oil from the tuna can, lemon juice, salt to taste, and mix well. This creamy dressing will add a fresh and tangy note to the salad.

5. Mixing the ingredients: In the bowl with the dressing, add the cooled pasta, drained and flaked tuna, green beans, and white beans, along with the chopped onion. Gently mix to avoid mashing the pasta and to maintain a pleasant texture.

6. Serving: Sprinkle fresh chopped parsley on top for a vibrant look and fresh aroma. Serve the salad alongside natural yogurt and lemon wedges to add extra flavor.

Practical tips:
- Choose whole grain pasta: Opt for whole wheat fusilli for added fiber and nutrients.
- Tuna: Use tuna in oil for a richer taste, but if you prefer a healthier option, choose tuna in water.
- Vegetarian option: You can replace the tuna with marinated tofu or chickpeas to create a delicious vegan salad.
- Add vegetables: Feel free to add chopped cherry tomatoes or cucumbers for extra color and freshness to the salad.

Nutritional benefits:
This tuna salad with fusilli is not only tasty but also packed with essential nutrients. Tuna is an excellent source of quality protein, omega-3 fatty acids, and B vitamins, while green beans and white beans provide fiber, vitamins, and minerals, helping to maintain digestive health. Yogurt, a good source of probiotics, contributes to gut health.

Frequently asked questions:
1. Can I use other types of pasta? Yes, this recipe can be adapted with any type of pasta you prefer, such as penne or farfalle.
2. Can it be prepared in advance? Yes, the salad can be made a few hours ahead, but it's best to add the parsley and yogurt just before serving to maintain freshness.
3. What other recipes can it be paired with? This salad pairs perfectly with a glass of chilled white wine or fresh lemonade. It can be served alongside grilled meat or roasted vegetables for a complete meal.

I hope this tuna salad with fusilli delights you and brings a touch of joy to your table! Cooking is an art, and every recipe is an opportunity to explore, create, and share delicious moments with loved ones. Enjoy!