TUNA PASTA SALAD (WITHOUT MAYO)
Tinned tuna, protein-packed cannellini beans, pasta, crisp red pepper and superfood spinach all tossed in a fresh and vibrant basil & parsley dressing.
Equipment
- Chef’s knife and chopping board
- Can opener
- Large sieve/colander
- Measuring cups (US)
- Small measuring beaker / jug
- Stick blender / blender
- Salad servers
Ingredients
- 2 x 145g cans tuna drained
- 300 g fusilli pasta I used Fusilli Corti Col. Buco
- 1 large red pepper (bell) or 1 ½ small diced small
- 400 g can cannellini beans drained
- 2 large handfuls baby spinach
FOR THE DRESSING
- 30 g pack basil leaves
- 30 g pack parsley leaves
- 1 small garlic clove roughly chopped
- ¼ onion or 1 small shallot roughly chopped
- 180 ml extra virgin olive oil
- 3 tablespoons white wine vinegar
- ¼ teaspoon salt
- Good few grounds black pepper
Instructions
- COOK YOUR PASTA in a large pan of salted boiling water according to packet instructions. Drain and then run under cold water to cool quickly. Then transfer to a bowl and add a little glug of olive oil. Toss well and set aside to cool further (the oil will stop the pasta sticking together). If you cook the pasta earlier in the day or the night before, you can refrigerate until ready to use. Just cover the bowl once cooled or transfer to an airtight storage box or resealable food bag.
- MAKING YOUR DRESSING add all the ingredients into your stick blender pot or blender (see note 1) and whizz until the herbs are finely chopped and dressing is smooth. The dressing can be stored for up to 3 days (see note 2).
- ASSEMBLE YOUR SALAD in a large mixing bowl by adding the cold pasta, red pepper, cannellini beans and tuna (see notes to adapt for your family). Then add the dressing and toss well. Next, add in one large handful of spinach and toss through briefly. Then add the second handful of spinach and toss through briefly again (see note 3).
Notes
Note 1: You can use a food processor but you probably won’t get the dressing as smooth as with a blender.
Note 2: store in an air-tight jar or bottle. Take dressing out of the fridge for 30 mins before use and shake well.
Note 3: If you dress the salad earlier in the day, to keep the spinach fresh don’t add it until ready to serve.
ADAPTING FOR YOUR FAMILY
FUSSY EATERS / YOUNG CHILDREN
You can can tailor their salad for them. Remove their portion before you compile it. Serve theirs assembled or deconstructed, dressed with just a little dressing or none.BABIES
Serve deconstructed, set aside some of the ingredients before you assemble the salad. Slice red pepper (very thinly for under 10 months), give plain pasta, a pile of flaked tuna and flatten the cannellini beans with the back of a teaspoon.Nutrition
Calories: 802kcalCarbohydrates: 75gProtein: 31gFat: 43gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 30gTrans Fat: 1gCholesterol: 26mgSodium: 551mgPotassium: 565mgFiber: 9gSugar: 4gVitamin A: 4110IUVitamin C: 57mgCalcium: 141mgIron: 6mg
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