Pasta with tuna and vegetables

Pasta with Tuna and Vegetables: A Quick and Delicious Recipe

There are moments when we crave a meal that brings us joy but doesn’t require hours in the kitchen. This recipe for pasta with tuna and vegetables is exactly what we’re looking for: simple, quick, and full of flavors. The fresh ingredients and combination of textures make this dish a perfect choice for a light dinner or a hearty lunch.

Total preparation time: 30 minutes
Cooking time: 20 minutes
Number of servings: 4

Necessary ingredients:
- 200 g pasta (we recommend farfalle, but you can also use other types like penne or fusilli)
- 1 zucchini
- 5 ripe tomatoes (or cherry tomatoes for a sweeter taste)
- 1 medium onion
- 2 cloves of garlic
- 1 large can of tuna in oil or water (about 300 g)
- Salt, to taste
- Freshly ground pepper, to taste
- 3 tablespoons of extra virgin olive oil
- Dried chili pepper, optional, for extra heat

Step-by-step preparation:

1. Boil the pasta: In a large pot, bring water to a boil. When the water is boiling, add a handful of salt. This will help flavor the pasta. Add the pasta and let it boil according to the package instructions, stirring occasionally to prevent sticking.

2. Prepare the vegetables: While the pasta is boiling, wash the vegetables well. Chop the onion into slices, the tomatoes into cubes or slices, and the zucchini into rounds. These cuts will not only add aesthetics to the plate but will also facilitate even cooking of the vegetables.

3. Cook the vegetables: In a deeper skillet, heat the olive oil over medium heat. Add the whole garlic cloves to infuse the oil with flavor. When the garlic turns golden, remove it and discard it (if you prefer a milder flavor, you can leave it in but be careful not to burn it).

4. Add the onion and zucchini: In the same skillet, add the chopped onion and zucchini. Cook for about 5-7 minutes, stirring frequently, until the zucchini becomes soft and the onion caramelizes slightly.

5. Incorporate the tomatoes: Once the onion and zucchini are cooked, add the chopped tomatoes. Cook the mixture for 2-3 minutes until the tomatoes start to break down and release their juice.

6. Add the tuna: Drain the tuna from the can (if it's in oil, you can keep a little for extra flavor) and add it to the skillet. Season with salt, pepper, and dried chili pepper, to taste. Gently stir to avoid breaking up the tuna and let the mixture heat for 2-3 minutes.

7. Finalize the dish: When the pasta is ready, drain it and add it to the skillet with the tuna and vegetables. Mix everything well so the pasta absorbs the delicious flavors of the sauce. Cook for another 1-2 minutes, then remove from heat.

8. Serve: You can serve the pasta with tuna and vegetables immediately, sprinkled with a little chopped fresh parsley or grated Parmesan cheese, if you desire an extra flavor. This dish pairs perfectly with a fresh green salad or a vegetable stew.

Useful tips:
- Choosing pasta: Opt for whole grain pasta for added fiber and nutrients.
- Seasonal vegetables: Use seasonal vegetables to achieve the best flavors. You can experiment with bell peppers, squash, or even eggplant!
- Tuna can: Choose tuna in water for a lower-calorie option, or in oil for a more intense flavor.
- Vegan option: Replace the tuna with cooked chickpeas for a delicious vegetarian variant.
- Other combinations: This dish pairs wonderfully with a glass of dry white wine or a refreshing lemonade.

Nutritional benefits:
This recipe is an excellent source of protein due to the tuna, and the vegetables provide a significant amount of vitamins and fiber. The pasta contributes to daily energy, and olive oil is rich in healthy fats, beneficial for the heart.

Frequently asked questions:
- Can I use gluten-free pasta? Yes, you can substitute the pasta with gluten-free options like rice or quinoa.
- How can I store leftovers? This recipe keeps well in the refrigerator in an airtight container for 2-3 days. Reheat in the microwave before serving.
- Can I add other proteins? Certainly! You can add shrimp or cooked chicken for a richer variant.

This pasta with tuna and vegetables is a perfect choice for busy days when you want to enjoy a tasty meal without spending too much time in the kitchen. Try this recipe and bring the fresh flavors of vegetables to your plate! Enjoy your meal!