Summertime calls for refreshing and satisfying meals, and what better way to enjoy the season’s bounty than with a vibrant pasta salad? This whole wheat pasta salad with tuna is a complete meal in itself, packed with fresh ingredients, healthy fats, and protein. It’s a delicious and nutritious option that will keep you energized throughout the long summer days. Unlike traditional pasta salads, this recipe features whole wheat pasta, boosting the fiber content and adding a nutty flavor.
Why Whole Wheat Pasta?
We all know fiber is essential for good health, but it can be easy to overlook. Whole wheat pasta is a simple swap that significantly increases your fiber intake, aiding digestion and promoting overall well-being. This recipe proves that healthy eating can be delicious and satisfying!
A Versatile Dish
This pasta salad is incredibly versatile. While this version includes tuna, avocado, olives, and cheese for a more substantial meal, you can easily lighten it up. Simply omit those ingredients for a lighter, diet-friendly option. Feel free to customize it with your favorite vegetables and protein sources.
Let’s Get Cooking!
Ingredients:
- 1 cup whole wheat organic macaroni pasta
- 1 medium tomato, diced
- 1/2 cucumber, diced
- 1 small spring onion, thinly sliced
- 1/2 avocado, diced
- 1/4 cup black olives, pitted and halved
- 1 (5 ounce) can tuna in olive oil, drained
- 1/4 cup crumbled feta cheese (or your preferred salad cheese)
- Salt and freshly ground black pepper to taste
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar (or your favorite vinegar)
Instructions:
- Cook the pasta: Bring a large pot of salted water to a boil. Add the macaroni and cook according to package directions until al dente. Drain well and rinse under cold water to stop the cooking process.
- Combine the ingredients: In a large bowl, combine the cooked pasta, diced tomato, cucumber, spring onion, avocado, olives, tuna, and feta cheese.
- Dress the salad: In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Pour the dressing over the pasta salad and toss gently to coat.
- Chill and serve: For best flavor, cover and refrigerate the salad for at least 30 minutes before serving.
Tips and Variations:
- Add some crunch: Toasted pine nuts or chopped walnuts would add a lovely texture to this salad.
- Spice it up: A pinch of red pepper flakes will add a kick.
- Herb it up: Fresh herbs like basil, oregano, or parsley will enhance the flavor.
- Make it a meal prep: This salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prepping.
Conclusion:
This whole wheat pasta salad with tuna is a fantastic way to enjoy a healthy and satisfying meal without spending hours in the kitchen. It’s perfect for a quick lunch, a light dinner, or a potluck contribution. With its fresh flavors and wholesome ingredients, it’s sure to become a new summertime favorite!
