Whole wheat spaghetti with tuna

Recipe: Whole Wheat Spaghetti with Tuna and Garlic

Preparation time: 10 minutes
Cooking time: 8 minutes
Total time: 18 minutes
Servings: 2

Welcome to the world of whole wheat pasta! Today, I will present you with a simple yet deliciously satisfying recipe: whole wheat spaghetti with tuna and garlic. This recipe is not only quick but also packed with nutrients, perfect for a healthy and flavorful meal. Let’s see together how to prepare this dish!

A brief history
Whole wheat pasta is an excellent choice for those looking to add more fiber and nutrients to their daily diet. It is made from whole grain flour, which retains the germ and bran of the grains, giving it a darker hue and a heartier texture. By combining it with tuna, a protein-rich ingredient, we achieve a balanced, delicious, and filling meal.

Necessary ingredients
- 200 g whole wheat spaghetti
- 1 can of tuna in oil or water (about 150 g)
- 1 teaspoon olive oil
- 2-3 cloves of garlic
- Juice of half a lemon
- Salt to taste

Step-by-step preparation

1. Boiling the pasta
Start by bringing a large pot of water to a boil. Add a tablespoon of salt to the water to flavor the pasta. When the water reaches a boil, add the whole wheat spaghetti. It’s important to follow the cooking time indicated on the package (usually between 6 and 8 minutes). The pasta will absorb water and swell, becoming soft and delicious.

2. Draining the pasta
After boiling, drain the spaghetti in a colander and rinse with cold water. This step is crucial as it helps prevent the pasta from sticking together. Set them aside to drain completely.

3. Preparing the sauce
In a skillet, add the olive oil and heat it over medium heat. Once the oil is warm, add the drained tuna. Let it warm up slightly, stirring occasionally. The tuna will acquire a pleasant texture and intense flavor.

4. Adding the garlic
When the tuna begins to simmer lightly, move it to one side of the skillet and add the finely chopped garlic cloves. The garlic will release its delicious aromas and add an extra layer of flavor to your dish. Cook for 1-2 minutes, being careful not to burn it.

5. Mixing the ingredients
Over the tuna and garlic in the skillet, add the drained spaghetti. Mix well to combine all the ingredients and allow the flavors to meld. If desired, you can add a little salt, but be cautious as the tuna is already salty.

6. Finishing the dish
Drizzle the dish with lemon juice. The lemon will add a fresh note and balance the flavor. Stir again to ensure all ingredients are evenly distributed.

7. Serving
Serve the spaghetti hot, perhaps with a sprinkle of fresh parsley on top or with chili flakes for an extra kick. This whole wheat spaghetti with tuna can be accompanied by a fresh green salad or a serving of grilled vegetables for a complete meal.

Useful tips
- Choosing the tuna: Opt for tuna canned in water for a leaner option or in oil for a richer taste.
- Variations: You can add kalamata olives, cherry tomatoes, or even a few spinach leaves to bring extra color and nutrients.
- Recommended drinks: This dish pairs perfectly with a dry white wine or a refreshing mint iced tea.
- Calories and nutritional benefits: A serving of whole wheat spaghetti with tuna has approximately 450-500 calories. It is rich in protein, fiber, and omega-3 fatty acids, essential for heart health.

Frequently asked questions
- Can I use gluten-free pasta?
Absolutely! You can replace the whole wheat spaghetti with gluten-free pasta, such as those made from rice or corn.
- How can I store leftovers?
You can store leftover spaghetti in the refrigerator in an airtight container for 2-3 days. Reheat in the microwave or on the stove with a little olive oil.
- What other spices can I use?
Experimentation is key! Try oregano, basil, or a little black pepper to personalize your recipe.

With this simple recipe for whole wheat spaghetti with tuna, you have all the ingredients for a healthy and quick meal. Whether you prepare it for yourself or for loved ones, I’m sure it will be a hit! Enjoy!