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Mediterranean Tuna Pasta Salad
This Mediterranean Tuna Pasta Salad blends the heart-healthy benefits of tuna with the vibrant flavors of the Mediterranean diet. Featuring whole grain pasta, fresh vegetables, and a light olive oil dressing, it's a nutrient-packed dish that supports heart health and weight management.
30 min4 servingsmediterraneansalad
pescetarian
Nutrition Facts
Per serving
Calories395
% Daily Value*
Total Fat 14g18%
Saturated Fat 2g11%
Trans Fat 0g
Cholesterol 2mg1%
Sodium 1016mg44%
Total Carbohydrate 59g21%
Dietary Fiber 4g13%
Total Sugars 8g
Protein 10g21%
Calcium 63mg5%
Iron 3.2mg18%
Potassium 490mg10%
Vitamin A 41mcg5%
Vitamin C 7.5mg8%
Vitamin B6 0.05mg3%
Vitamin E 0.13mg1%
Vitamin K 71mcg59%
Magnesium 65mg16%
Zinc 1.4mg13%
Folate 14mcg3%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 8 ounces grain pasta
- 6 ounces tuna
- 1 cup cherry tomatoes
- 1 cup cucumber
- 0.25 cup red onion
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.25 cup basil
- 0.25 cup black olives
- 2 tablespoons capers
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
- 1Cook whole grain pasta in boiling water until al dente, about 7-8 minutes.
- 2Drain the pasta and rinse under cold water to stop the cooking process.
- 3Drain and flake the canned tuna, setting it aside in a large mixing bowl.
- 4Chop cherry tomatoes, cucumber, and red onion into bite-sized pieces.
- 5Add the chopped vegetables to the bowl with tuna.
- 6Chop fresh basil and slice black olives, then add them to the mixing bowl.
- 7In a separate small bowl, whisk together extra virgin olive oil, lemon juice, salt, and black pepper to create the dressing.
- 8Pour the dressing over the salad ingredients and toss well to combine.
- 9Gently fold in the cooled, cooked pasta until everything is evenly mixed.
- 10Let the salad chill in the refrigerator for at least 10 minutes before serving to allow flavors to meld.
- 11Garnish with additional fresh basil and capers before serving.
- 12Serve chilled or at room temperature for the best flavor.
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