Pasta and Tuna Salad

Refreshing Pasta and Tuna Salad

When it comes to quick and delicious recipes, few can compete with a salad that combines the texture of pasta with the flavor of tuna. This pasta and tuna salad is not only nutritious but also a true feast of colors and aromas, perfect for quick lunches or relaxing dinners. Moreover, it is a simple recipe, ideal for days when time is limited, but we want to indulge in a tasty dish.

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
Number of servings: 4

Necessary ingredients:

- 300 g pasta (preferably penne or fusilli)
- 2 cans of tuna in olive oil (approximately 200 g each)
- 1 red bell pepper, diced
- 1 can of corn (approximately 300 g)
- 200 g green or black olives, sliced
- 2-3 green onions or ½ leek, sliced
- Juice of ½ lemon
- Salt and pepper, to taste
- A handful of fresh basil, for garnish

Step by step:

1. Boiling the pasta
Start by putting a large pot of water on the stove. Add a tablespoon of salt and wait for it to boil. When the water starts to boil, add the pasta and follow the instructions on the package to cook it al dente. On average, the pasta will need 8-10 minutes.

2. Preparing the vegetables
While the pasta is boiling, prepare the other ingredients. Dice the bell pepper, slice the olives and green onions (or leek). Make sure all ingredients are ready to be combined.

3. Draining the pasta
Once the pasta is cooked, drain it in a colander and rinse it under cold water to stop the cooking process. This step is essential to keep the pasta firm and to avoid sticking.

4. Mixing the ingredients
In a large bowl, combine the drained pasta with the drained and slightly flaked tuna using a fork. Add the bell pepper, drained corn, olives, green onions, and lemon juice. Season with salt and pepper to taste.

5. Finishing the salad
Gently mix everything to combine the flavors, but avoid breaking the pasta. Sprinkle fresh basil on top for an extra touch of flavor and color.

6. Serving
Serve the salad immediately, but it can also be refrigerated for an hour to enhance the flavors. This salad pairs perfectly with a slice of toasted bread or crunchy croutons.

A brief history of the recipe:

Pasta salads emerged as a practical solution for quick meals, becoming popular due to their versatility. The combination of carbohydrates from pasta and protein from tuna makes them ideal for a balanced diet. These salads are often customized based on available ingredients, making them an easily adaptable dish.

Useful tips:

- Choosing pasta: Opt for whole grain pasta for more fiber and a richer texture.
- The tuna: Make sure to choose quality tuna, packed in olive oil for better taste.
- Vegetarian option: You can replace the tuna with chickpeas or tofu for a delicious vegetarian option.

Frequently asked questions:

- Can I use other vegetables?
Absolutely! You can add vegetables like cherry tomatoes, cucumbers, or even avocado, depending on your preferences.

- How can I store the salad?
The salad stores well in the refrigerator for 2-3 days, but it is recommended to add the fresh basil before serving to preserve its flavor.

- What drinks pair well with this salad?
A cold lemonade or a dry white wine are excellent choices to accompany this refreshing salad.

Nutritional benefits:

This pasta and tuna salad is an excellent source of protein, healthy carbohydrates, and essential fats, making it ideal for a balanced diet. It is also rich in vitamins and minerals due to the fresh vegetables. Each serving contains approximately 450 calories, making it a suitable choice for a nutritious lunch or a light dinner.

Personal note:

I always like to add a drizzle of extra virgin olive oil and a bit of balsamic vinegar before serving for an extra touch of flavor. Also, a handful of toasted nuts or sunflower seeds can transform this salad into an explosion of textures!

Enjoy preparing this quick and tasty salad! Don't forget to experiment and customize your recipe according to your tastes. This is the beauty of cooking - creativity knows no bounds!