High-Protein Pasta Salad with Tuna
A filling and healthy pasta salad featuring sale-priced pasta and canned tuna for a protein boost.
Ingredients
- 400 g Pasta
- 2 cans Canned tuna (in water, low sodium)
- 1 medium Cucumber
- 1 pint Cherry tomatoes
- 1/2 medium Red onion
- 1/2 cup Kalamata olives
- 1/4 cup Feta cheese (low sodium)
- 3 tbsp Olive oil
- 3 tbsp Lemon juice
- 1 tsp Dried oregano
- 1/4 cup, chopped Fresh parsley
- To taste Black pepper
Instructions
- Cook pasta according to package directions until al dente. Slightly undercooking the pasta ensures it doesn't become mushy in the salad.
- Drain pasta and rinse immediately with cold water to stop the cooking process. This also helps to remove excess starch.
- While the pasta is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. If using Kalamata olives, pit them and slice them in half.
- In a large bowl, combine pasta, tuna (drained), cucumber, cherry tomatoes, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, dried oregano, chopped fresh parsley, and black pepper.
- Pour dressing over pasta salad and toss gently to combine. Be careful not to over-mix, as this can cause the tuna to flake too much.
- Taste and adjust seasonings as needed. Add more lemon juice for brightness or pepper for a bit of a kick.
- Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This step is crucial for a well-flavored salad.
- Before serving, toss the salad again. If it seems dry, drizzle a bit more olive oil.
- Serve chilled.
Cuisine: Italian
Suitability: high protein,low sodium
Prep Time: 20 mins
Cook Time: 12 mins
Serving Size: 5
Meal Type: lunch