Pasta with tuna and zucchini

Pasta with Zucchini and Tuna: A Quick and Delicious Recipe

I invite you to discover a simple and tasty recipe for pasta with zucchini and tuna, perfectly blending Mediterranean flavors with a creamy texture. This recipe is not only a fantastic choice for a quick dinner but also an excellent way to take advantage of seasonal vegetables. With a total preparation time of about 30 minutes, you will get a generous portion of culinary joy for 4 people.

Preparation Time:
Preparation: 10 minutes
Cooking: 20 minutes
Total: 30 minutes

Ingredients:
- 400 g pasta (preferably penne or fusilli)
- 3 cloves of garlic
- 4 tablespoons of extra virgin olive oil
- 2 cans of tuna (approximately 300 g each, in oil or water, your choice)
- 1 medium zucchini (approximately 300 g)
- 400 g tomatoes (fresh or canned)
- Salt and pepper to taste
- Fresh or dried basil
- Grated cheese for serving

Nutritional Information:
This recipe is rich in protein due to the tuna and contains a considerable amount of fiber from the zucchini and tomatoes. Each serving has approximately 500 calories, making it an excellent option for a hearty yet not overly heavy meal.

Step-by-Step Preparation:

1. Boiling the Pasta:
- Start by putting a large pot of water and a teaspoon of salt on the heat. Wait for it to reach boiling point.
- Add the pasta and boil according to the instructions on the package, usually between 8-12 minutes. Make sure to stir occasionally to prevent sticking.

2. Preparing the Sauce:
- Meanwhile, heat 4 tablespoons of olive oil in a large skillet over medium heat.
- Add the 3 cloves of garlic, crushed or finely chopped, and sauté for about 1 minute, being careful not to burn them, as burnt garlic can become bitter.

3. Adding the Zucchini:
- Peel the zucchini and cut it into thin slices (about 1 cm). Add it to the skillet along with half a cup of water.
- Cook the zucchini for 5-7 minutes, stirring occasionally, until it becomes slightly soft but still firm.

4. Including the Tuna and Tomatoes:
- Drain the cans of tuna and add them to the skillet. Mix well and let cook for 2-3 minutes.
- Cut the tomatoes into cubes and add them along with the basil, salt, and pepper to taste.
- Simmer the sauce for 5-10 minutes, until it thickens and the flavors blend beautifully.

5. Mixing with the Pasta:
- When the pasta is ready, drain it and add it to the skillet over the zucchini and tuna sauce. Mix well to combine all the ingredients.

6. Serving:
- Serve the pasta hot, sprinkled with grated cheese on top and, if desired, with a few fresh basil leaves for an elegant touch.

Practical Tips:
- Vegetable Variation: You can replace the zucchini with pumpkin, eggplant, or even carrots for a different twist.
- Spices: Add chili flakes for an extra kick or oregano for a more pronounced Mediterranean flavor.
- Tuna: Choose tuna in oil for a richer sauce or in water for a lighter version.
- Pasta: You can experiment with different types of whole grain or gluten-free pasta, depending on your dietary preferences.

Frequently Asked Questions:
1. Can I use gluten-free pasta?
- Absolutely! There are plenty of gluten-free pasta options available on the market that work wonderfully in this recipe.

2. What can I use instead of tuna?
- If you don’t like tuna, you can try replacing it with cooked chicken, shrimp, or even a combination of vegetables for a vegetarian option.

3. How can I make the sauce creamier?
- You can add cream or cream cheese at the end, mixing well until it melts and integrates into the sauce.

Recommended Pairings:
This pasta with zucchini and tuna pairs wonderfully with a fresh green salad drizzled with lemon dressing and olive oil, or with a crunchy homemade bread. For a drink, I recommend a dry white wine that will perfectly complement the flavors of the dish.

This recipe is not just a delicious meal, but also an opportunity to bring family and friends together around the table. Each bite will bring smiles and pleasant memories. So, get ready to enjoy this wonderful dish, full of color and flavor!