Pasta with tuna and vegetables
Pasta with Tuna and Vegetables: a Quick and Delicious Recipe
In a hectic world where time seems to run out for everything, a delicious and healthy meal is essential. Today, I will present a recipe for pasta with tuna and vegetables, a simple yet flavorful combination, perfect for a quick dinner or a light lunch. This recipe is inspired by two of my favorites – pasta with tuna and pasta with vegetables – and I managed to combine them into a dish that not only cooks quickly but is also extremely tasty!
Total preparation time: 30 minutes
Cooking time: 15 minutes
Number of servings: 4
Ingredients
- 400 g pasta (preferably penne or fusilli)
- 1 can of tuna in oil or water
- 240 g canned corn
- 1 medium zucchini
- 3 ripe tomatoes
- 1 large onion
- 2-3 cloves of garlic
- 3-4 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 10 fresh basil leaves
- Salt and ground pepper, to taste
- Optional: 1 hot pepper or a pinch of chili powder for a spicy kick
Useful tips about ingredients
- Pasta: Choose your preferred type of pasta. Whole wheat pasta is a healthier option with a higher fiber content.
- Tuna: Use tuna canned in oil for extra flavor, but if you want a lighter option, choose tuna in water.
- Vegetables: You can adapt the recipe based on the vegetables you have on hand. Bell peppers, zucchini, or even spinach are excellent additions.
- Spices: Oregano and basil add a fresh and vibrant flavor. If you love spicy dishes, feel free to add hot pepper!
Step by step
1. Preparing the water for pasta: In a large pot, add 4 liters of water and a tablespoon of salt. Place the pot on high heat and wait for it to reach a boil.
2. Preparing the vegetables: Meanwhile, peel the onion and garlic. Slice the onion into julienne and mince the garlic. In a large skillet, heat the olive oil over medium heat and add the onion and garlic. Sauté until translucent, about 3-4 minutes, being careful not to burn them.
3. Adding the zucchini: Cut the zucchini into cubes and add it to the skillet. Stir occasionally and cook for 5 minutes, until the zucchini starts to soften.
4. Preparing the tomatoes: When the water for the pasta starts to boil, add the tomatoes to the pot for 1 minute to blanch them. Remove them from the water and peel them, then dice them. Add the tomatoes to the skillet along with the drained corn, tuna, and dried oregano. Pour in a cup of warm water and let everything simmer for 10-15 minutes until the vegetables are cooked and the flavors have melded.
5. Boiling the pasta: In the same water you used to blanch the tomatoes, add the pasta and cook according to the package instructions, usually between 5 and 8 minutes.
6. Finishing the dish: When the pasta is cooked, drain it and rinse it with cold water to stop the cooking process. Combine the pasta with the vegetable sauce in the skillet, mixing well to combine. Season with salt, pepper, and chopped fresh basil.
7. Serving: Serve the pasta warm, drizzled with olive oil and, if desired, topped with grated parmesan. This dish can be accompanied by a fresh green salad or crusty bread.
Variations and suggestions
This pasta with tuna and vegetables recipe is extremely versatile. You can add other ingredients to give it a personal touch:
- Add black or green olives for extra flavor.
- Incorporate feta or ricotta cheese for added creaminess.
- Experiment with different types of pasta, such as rice or gluten-free pasta, to adapt the recipe to your needs.
Nutritional benefits
This pasta with tuna and vegetables recipe is rich in protein due to the tuna, while the vegetables provide a significant amount of vitamins and minerals. Olive oil is an excellent source of healthy fats, and whole wheat pasta offers fiber that aids digestion. It is a balanced dish, easy to prepare, and perfect for a healthy diet.
Frequently asked questions
- Can I use other types of tuna? Of course! Smoked tuna or tuna in tomato sauce can add a different flavor.
- How can I make the recipe spicier? Add fresh hot pepper or chili flakes to the vegetable sauce.
- Is there a vegetarian version? Yes! You can omit the tuna and add mushrooms for extra substance.
I hope this pasta with tuna and vegetables recipe will delight you and become one of your favorites! The delight lies in simplicity and combinations of flavors, and this recipe brings together all these elements. Enjoy your meal!
Ingredients: 400 g pasta, 1 can of tuna, 4 tablespoons of canned corn, 1 zucchini, 3 tomatoes, 1 onion, 2-3 cloves of garlic, 3-4 tablespoons of olive oil, 1 teaspoon of dried oregano, 10 fresh basil leaves, salt, ground pepper
