Tuna and White Bean Pasta Salad: A Light, Protein-Packed Meal for Healthy Living

This Tuna and White Bean Pasta Salad is a refreshing combination of nutritious ingredients, perfect for a quick lunch or light dinner. Whole-grain pasta pairs with flaky tuna and creamy white beans, all brought together with a zesty olive oil and lemon dressing. With 28g of protein per serving, this dish offers a healthy way to stay full and energized throughout the day.

Key Information

• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Total Time: 20 minutes
• Number of Servings: 4
• Serving Size: 1 ½ cups

Nutritional Information (Per Serving)

• Calories: 350
• Protein: 28g
• Carbohydrates: 30g
• Fat: 12g
• Dietary Preferences: High-protein, dairy-free

Ingredients List

For the Salad:

• 300g (10.5 oz) whole-grain pasta
• 2 cans (180g each) tuna in olive oil, drained
• 1 can (400g/14 oz) white beans, rinsed and drained
• 1 small red onion, thinly sliced
• 1 cup (150g) cherry tomatoes, halved
• ¼ cup (30g) black olives, sliced
• 2 tablespoons capers (optional)
• ¼ cup (10g) fresh parsley, chopped

For the Dressing:

• ¼ cup (60ml) extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon salt
• ½ teaspoon black pepper

Detailed Method of Preparation

1. Cook the Pasta:
   • Bring a large pot of salted water to a boil. Add the whole-grain pasta and cook according to the package instructions until al dente (8-10 minutes). Drain and rinse with cold water to cool the pasta quickly.
2. Prepare the Dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
3. Combine Salad Ingredients:
   • In a large mixing bowl, add the cooled pasta, tuna, white beans, red onion, cherry tomatoes, olives, and capers (if using). Gently toss to mix the ingredients.
4. Add the Dressing:
   • Pour the dressing over the salad and toss gently to ensure everything is evenly coated.
5. Serve and Garnish:
   • Transfer the salad to serving bowls or plates, and sprinkle with fresh parsley before serving.

Tips for Culinary Success

• Make it gluten-free: Use gluten-free pasta for a gluten-free version.
• Add more greens: Toss in some arugula or spinach for extra nutrients.
• Storage tip: Store leftovers in the fridge for up to 3 days. The flavors develop even more over time!
• Substitute ingredients: Swap white beans for chickpeas or add sun-dried tomatoes for extra flavor.
• Add crunch: Toss in toasted pine nuts or sunflower seeds for added texture.

Frequently Asked Questions (FAQs)

1. Can I use different types of beans?
   • Yes, chickpeas or cannellini beans work well as substitutes.
2. How long can I store the salad?
   • The salad can be stored in the refrigerator for up to 3 days.
3. Can I make this salad ahead of time?
   • Yes, it tastes even better after a few hours as the flavors meld together.

This Tuna and White Bean Pasta Salad is a perfect way to enjoy a healthy, high-protein meal that’s quick to prepare. Whether you’re meal-prepping for the week or need a nutritious lunch on the go, this dish offers the perfect balance of light, refreshing flavors and satisfying protein. Give it a try, and savor every bite!