Healthy Tuna Pasta Salad
A nutritious and satisfying pasta salad combining whole grain pasta, protein-rich tuna, and fresh vegetables, perfect for lunch or dinner.
Ingredients
Pasta and Protein
- 8 oz whole grain pasta Can substitute with gluten-free or legume-based pasta.
- 1 can (5 oz) tuna, drained Can substitute with canned beans or chickpeas for a vegetarian option.
Dressing and Flavoring
- 1/2 cup Greek yogurt Use a little more for a lighter dressing.
- 1/2 cup mayonnaise Can reduce for a lighter option.
- 2 tablespoons lemon juice Adjust based on taste.
- Salt and pepper to taste Salt and pepper Important for flavor balance.
Vegetables
- 1 cup diced veggies (like bell peppers, cucumbers, and cherry tomatoes) Use your preferred seasonal veggies.
- 1/4 cup chopped red onion Can substitute with green onions for a milder flavor.
Garnish
- Fresh herbs Fresh herbs (like parsley or dill) For garnish.
Instructions
Preparation
- Boil the whole grain pasta according to package directions until al dente. Drain and rinse under cold water; spread to cool.
- In a large bowl, flake the drained tuna with a fork. Add Greek yogurt, mayonnaise, diced vegetables, chopped red onion, lemon juice, salt, and pepper. Stir until smooth.
- Fold the cooled pasta into the tuna mixture. Mix gently until every piece is coated.
- Taste and adjust salt, pepper, or lemon to your preference.
- Refrigerate the salad for at least 30 minutes to let flavors meld.
- Before serving, garnish with fresh parsley or dill and give a final gentle stir.
Notes
This salad is best enjoyed cold and is versatile for customization based on available ingredients. Allowing it to sit for at least 30 minutes enhances flavor.