Tuna pasta with vegetables

Tuna Paste with Vegetables - a quick and healthy delight, perfect for a snack, appetizer, or even a light dinner! This recipe blends the flavor of tuna with the freshness of vegetables, creating a harmony of tastes that will please any palate. Let’s discover together how to prepare this simple yet refined recipe, step by step!

Total preparation time: 45 minutes
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 4-6

Ingredients:
- 2 cans of tuna in water (approximately 280 g)
- 1/2 jar of vegetable spread or a cooked vegetable salad (the vegetable recipe includes):
- 1 small eggplant, diced
- 2 red bell peppers, diced
- 1 small onion, diced
- 2-3 tomatoes, diced
- 1-2 cloves of garlic, finely chopped
- 1 raw onion, finely diced
- 2-3 tablespoons of olive oil
- Salt and pepper to taste
- Optional: chili pepper for a spicier flavor

Preparation:

1. Preparing the vegetables: Start by heating the olive oil in a deep skillet over medium heat. Add the diced red bell pepper and, if you like, a chili pepper for a spicy kick. Sauté for 2-3 minutes, until the pepper becomes slightly soft.

2. Adding the onion and eggplant: Continue by adding the onion and eggplant to the skillet. Mix well and let the vegetables cook together for another 2-3 minutes. This will allow the flavors to combine and add a delicious texture.

3. Including the tomatoes and seasonings: Add the diced tomatoes, a splash of vinegar, and a few tablespoons of water. Stir everything to combine the ingredients. Cover the skillet and let the vegetables cook on low heat until they become soft and the liquid evaporates. This process may take about 15-20 minutes.

4. Seasoning: Once the vegetables are cooked, let them cool slightly, then season with salt and pepper to taste. It’s important to do this step after the mixture has cooled to avoid losing the flavors.

5. Combining with the tuna: Drain the tuna from the water and add it to the cooked vegetables. Also, add the finely diced raw onion. Use a spatula to mix everything well, so the tuna integrates perfectly with the vegetables.

6. Cooling and serving: Allow the mixture to cool completely. This tuna paste with vegetables is best served on slices of fresh baguette, alongside green olives for an extra burst of flavor.

Tips and variations:
- If you want a more creative version, you can use this mixture as a filling for tarts. Sprinkle a little parmesan on top and bake for about 15-20 minutes, until the cheese melts and lightly browns.
- You can add fresh herbs, such as basil or parsley, for an extra layer of flavor.
- Feel free to experiment with other seasonal vegetables, such as zucchini or asparagus, to vary the recipe.

Nutritional benefits:
This tuna paste with vegetables recipe is not only delicious but also very healthy. Tuna is an excellent source of protein, rich in omega-3 fatty acids, which are essential for heart health. The vegetables add fiber, vitamins, and minerals, contributing to a balanced diet.

Frequently asked questions:
- Can I use tuna in oil? Absolutely! Tuna in oil will add a rich flavor to the dish. Just make sure to drain any excess oil before adding it to the vegetables.
- How can I store the tuna paste with vegetables? You can keep the mixture in an airtight container in the fridge for 2-3 days. It’s perfect for quick snacks or to use in sandwiches.
- What drinks pair well with this recipe? Fresh lemonade or a dry white wine complement the tuna paste perfectly, adding a touch of freshness.

Now that you have all this information, I encourage you to get cooking! Tuna paste with vegetables is not only an easy recipe but also a wonderful way to bring health and flavor to your table. Enjoy every bite and relish the time spent cooking!