Pasta Salad

Pasta salad with tuna and arugula - a delicious and healthy recipe

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
Servings: 4

Who doesn't love a quick, tasty, and nutrient-packed dish? The pasta salad with tuna and arugula is the perfect choice for quick lunches, light dinners, or even festive meals, thanks to its vibrant colors and fresh taste. This simple recipe uses accessible ingredients and can be adapted to personal preferences.

A bit of history: Pasta salads have become popular worldwide, especially in modern times, when people began seeking healthy yet quick options. Combining pasta with fresh vegetables and healthy proteins like tuna provides a perfect balance of flavors and textures.

Necessary ingredients:
- 300 g pasta (farfalle is ideal, but you can choose any type you prefer)
- 100 g fresh arugula
- 10 cherry tomatoes
- 80 g tuna in olive oil (preferably from high-quality canned)
- 1/2 red onion
- Juice of half a lemon
- Salt, to taste
- Olive oil, for dressing

Step by step:

Step 1: Preparing the pasta
Start by bringing a large pot of water to a boil. Add a teaspoon of salt to flavor the pasta. When the water starts boiling, carefully add the pasta. Cook according to the package instructions, usually between 8 and 10 minutes, until al dente. This term refers to the perfect texture of pasta, which is cooked but still has a slight firmness when bitten.

Step 2: Washing and preparing the vegetables
Meanwhile, slice the red onion into thin rings, which will provide a pleasant contrast with the pasta. Wash the cherry tomatoes and cut them in half. These will add a sweet-sour taste and vibrant color to your salad. Rinse the arugula under cold water and let it drain well. This is the moment to ensure all ingredients are fresh and clean.

Step 3: Assembling the salad
In a large bowl, combine the sliced onion with the juice of half a lemon and a pinch of salt. This will help macerate the onion, reducing its intensity. Add the drained tuna, the cooked and drained pasta, the halved cherry tomatoes, and a drizzle of olive oil. Mix the ingredients well, being careful not to crush the cherry tomatoes.

Step 4: Finishing and serving
Before serving, add the fresh arugula and adjust the salt to taste. The arugula will bring a peppery flavor and a crunchy texture that will perfectly complement the salad.

Serve the salad immediately, but if you want to prepare it in advance, you can keep the pasta and dressing separate, adding the arugula and the rest of the ingredients just before serving to keep your salad fresh.

Practical tips:
- You can replace the tuna with cooked chicken or tofu for a vegetarian option.
- Experiment with other vegetables, such as bell peppers or olives, to add diverse flavors.
- If you prefer a more intense taste, add some chopped green or black olives.
- This salad pairs perfectly with a glass of white wine or fresh lemonade.

Nutritional benefits:
This salad provides an excellent source of protein, thanks to the tuna, and plenty of vitamins from the vegetables. Arugula is rich in antioxidants, and whole grain pasta, if you choose that option, adds essential fiber. In total, each serving contains approximately 350-400 calories, depending on the type of pasta and oil used.

Frequently asked questions:
1. Can I use whole grain pasta?
Yes, whole grain pasta is an excellent option for higher fiber intake.
2. What other dressings can I use?
You can try a yogurt-based dressing or a pesto sauce for a different note.
3. How can I store the salad?
You can keep the salad in the fridge in an airtight container for up to 2 days, but the arugula will become wilted, so I suggest adding it fresh before serving.

This pasta salad with tuna and arugula is not just a delicious dish, but also a healthy choice that can be customized in various ways. So, enjoy every bite and share this recipe with your friends! Bon appétit!

 Ingredients: 300 g pasta (I chose farfalle) 100 g arugula 10 cherry tomatoes 80 g tuna in olive oil 1/2 red onion juice from half a lemon salt olive oil

 Tags:  tuna salad pasta salad