Penne with tuna, al dente vegetables, and capers

Penne with tuna, al dente vegetables, and capers – a savory recipe full of color and flavors! This quick and healthy dish is perfect for family dinners or a meal with friends. Whether you are an experienced cook or a beginner in the kitchen, this recipe will delight you with its simplicity and delicious taste.

Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes
Number of servings: 4

Ingredients

- 400 g penne
- 185 g tuna in oil (preferably canned)
- 2 small red onions
- 1 bell pepper (preferably red or yellow for extra color)
- 2 ripe tomatoes
- 3-4 cloves of garlic
- 1/2 hot pepper (optional, for a hint of spice)
- 1 teaspoon capers
- A pinch of: thyme, basil, oregano
- A few fresh coriander leaves
- A splash of white wine (save some for your glass)
- 2-3 tablespoons olive oil
- Fresh parsley for garnish
- Grated parmesan (optional)
- Salt and pepper to taste

Brief history

This recipe for penne with tuna and vegetables is inspired by Mediterranean traditions, which emphasize fresh, healthy ingredients and a mix of flavors. Tuna, rich in protein and omega-3 fatty acids, is a versatile ingredient that pairs perfectly with pasta and vegetables. This recipe is not only nutritious but also a true explosion of flavors and colors on the plate!

Step by step – Preparation guide

1. Preparing the vegetables: Start by peeling the onions and garlic. Chop the onions into small cubes and crush the garlic. Slice the bell pepper into thin strips, and the tomatoes can be chopped into large cubes.

2. Boiling the pasta: In a large pot, add water and a little salt, then bring to a boil. Add the penne and cook according to the package instructions, but reduce the cooking time by 1-2 minutes to keep them al dente. This will ensure the pasta has a perfect texture.

3. Making the sauce: While the pasta is boiling, take a large skillet and place it over medium heat. Add the drained tuna from the can, allowing it to warm up slightly. After about a minute, add the crushed garlic, followed by the chopped onion. Let them sauté for 2-3 minutes until the onion becomes translucent.

4. Adding the vegetables: Add the chopped tomatoes and bell pepper to the skillet, stirring gently. Add a splash of white wine and let everything simmer for 3-4 minutes so that the vegetables soften slightly but retain their shape.

5. Seasoning: Add the hot pepper (if using), capers, thyme, basil, and oregano. Mix well and let the sauce combine for 1-2 minutes, adjusting the taste with salt and pepper.

6. Finalizing the dish: Once the pasta is al dente, drain it and rinse it under cold water to stop the cooking process. Add the pasta to the skillet, mixing it with the tuna and vegetable sauce. Pour in the 2-3 tablespoons of olive oil and mix well to combine all the ingredients.

7. Serving: Serve the penne hot, sprinkled with freshly chopped parsley and, if desired, grated parmesan on top. This adds a creamy note and a savory flavor to the dish.

Suggestions and variations

- For added texture, you can include sliced black olives or toasted nuts.
- Varied vegetables: Replace the bell pepper with zucchini or add fresh spinach to the sauce for extra nutrients.
- Flavoring: Experiment with your favorite spices. A splash of lemon juice or a teaspoon of soy sauce can give the dish a unique taste.

Nutritional benefits

This recipe is not only delicious but also healthy. Tuna is an excellent source of high-quality protein and omega-3 fatty acids, essential for cardiovascular health. The vegetables add vitamins, minerals, and fiber, contributing to a balanced diet.

Frequently asked questions

- Can I use fresh tuna instead of canned tuna?
Yes, fresh tuna is an excellent choice, but make sure to cook it well to prevent food safety risks.

- How can I make this recipe vegetarian?
You can replace the tuna with tofu or sautéed mushrooms, which will add umami and texture.

- What is the best way to store leftovers?
Place leftovers in an airtight container and keep them in the fridge for up to 2 days. Reheat in the microwave or in a skillet to return to the desired consistency.

Ideal combinations

Penne with tuna pairs perfectly with a salad of arugula and cherry tomatoes for added freshness. You can also serve a glass of dry white wine to complement this culinary experience.

In conclusion, penne with tuna, al dente vegetables, and capers is an excellent choice for a quick, healthy, and flavorful meal. Don’t forget to personalize the recipe to your taste and enjoy every bite! Bon appétit!