Tuna Whole Wheat Pasta

This pasta dish is very easy to make and can be eaten hot or cold.  Whole wheat pasta has a much higher nutritional content than white pasta and has a distinctive nutty taste.  


You will need...
Sauté or frying pan
Medium pan 

400g dried whole wheat penne pasta
2 tins of tuna, drained
1 red onion, finely diced
1 courgette, finely diced
1 red pepper, finely diced
10 chestnut mushrooms, finely diced
12 cherry tomatoes, halved
1 tin good quality tomatoes
Handful of fresh basil leaves & storks, finely sliced
1 tbsp balsamic vinegar
Juice & zest of 1/2 lemon
Freshly milled seasoning
1 tsp rapeseed oil


To make...

Serves 4

  1. Heat some water in the saucepan and bring to the boil, add the pasta and cook for around 12 minutes or as per the packet instructions
  2. While the pasta is cooking, heat the oil in the pan and cook the chopped onions on a medium heat for 5 minutes, add the basil storks and sweat with the lid on for 5 minutes
  3. Add the diced courgette, mushrooms and peppers, cook for a few minutes on a medium heat
  4. Add the tuna, separating it with a fork, add the chopped tomatoes and then the tinned
  5. Season lightly and cook with the lid on for 10 minutes, stirring occasionally 
  6. Break the tinned tomatoes up with a wooden spoon
  7. Turn the heat off, squeeze the lemon juice over with the lemon zest, scatter over the basil leaves & drizzle with the balsamic
  8. Drain the pasta and toss into the pan, mix everything together & serve immediately 
  9. This pasta can be eaten cold the next day, so perfect to make the night before if needed for lunch the next day.  Leave to cool completely before storing in an air-tight container

Nutritional Info
Per Serving
431 kcal | 5.4g fat | 0.8g saturates | 59g carbs | 14g sugars | 11g fibre | 29g protein | 0.93g salt

LOW SATURATES | HIGH FIBRE | HIGH PROTEIN | VITAMIN A | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER


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