Veggie-tuna macaroni with mustard and olive oil
Veggie-tuna macaroni combines whole-wheat pasta with sautéed vegetables and canned tuna, dressed in mustard and olive oil for a tangy finish. This nutritious dish is quick to prepare and full of flavour.
Cook time 10 min
Prep time 15 min
Ingredients:
8 oz whole-wheat pasta1 can canned tuna
1 red pepper
6 stalks celery
1/2 onion
5 tsp mustard
1 tbsp olive oil
If you're looking for a healthy and delicious meal that's quick to prepare, look no further than this Veggie-tuna macaroni with mustard and olive oil recipe. Combining whole-wheat pasta with nutritious vegetables and protein-packed tuna, this dish is not only flavorful but also incredibly nourishing. The addition of mustard and olive oil adds a tangy and rich finish that’s sure to satisfy your taste buds.
Instructions:
- Fill a large pot with water, add a pinch of salt, and bring it to a boil over high heat.
- Add the whole-wheat pasta to the boiling water and cook according to package instructions, usually about 8-10 minutes or until al dente.
- Once cooked, drain the pasta and set it aside.
- While the pasta is cooking, dice the red pepper and celery into small bite-sized pieces.
- Finely chop the half onion.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the chopped onion to the skillet and sauté for about 2-3 minutes until it begins to soften.
- Add the diced red pepper and celery to the skillet. Sauté the vegetables for an additional 5-7 minutes until they are tender but still a bit crisp.
- In a large mixing bowl, combine the cooked pasta, sautéed vegetables, and the drained canned tuna.
- Add 5 teaspoons of mustard to the mixture. Mix everything thoroughly until the mustard is evenly distributed.
- Taste the mixture and adjust the seasoning with salt and pepper if needed.
- Serve the Veggie-Tuna Macaroni warm or at room temperature.
This Veggie-tuna macaroni with mustard and olive oil is a perfect balance of flavors and textures, making it an ideal choice for a wholesome lunch or dinner. The combination of crunchy vegetables, tender pasta, and flavorful tuna ensures a satisfying meal. Plus, it's easy to customize with your favorite veggies or seasonings for a personalized touch. Enjoy this healthy, delicious, and easy-to-make dish any day of the week!
Veggie-tuna macaroni with mustard and olive oil FAQ:
Cook the whole-wheat pasta according to package instructions, typically about 8-10 minutes, or until al dente.
You can use chickpeas, shredded chicken, or a plant-based tuna alternative for a similar texture. Adjust seasoning as necessary.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave.
The vegetables should be tender but still crisp. This usually takes about 5-7 minutes of sautéing after the onions have softened.
Yes, feel free to add other vegetables such as carrots, peas, or corn for added flavor and nutrition. Adjust cooking time as necessary.
Tips:
- Make sure to cook the whole-wheat pasta until al dente to maintain the perfect texture.
- Drain the canned tuna well to avoid excess moisture in the dish.
- Dice the red pepper, celery, and onion into small, uniform pieces for even cooking and better texture.
- Feel free to add other vegetables like cherry tomatoes or spinach for additional nutrition and flavor.
- Use a good quality whole-grain mustard or Dijon mustard for the best taste.
- Consider adding a splash of lemon juice or a sprinkle of fresh herbs like parsley or basil at the end for a refreshing finish.
- If you prefer a creamier dish, you can add a dollop of Greek yogurt or a splash of cream.
Nutrition per serving
6 ServingsCalories 110kcal
Protein 9g
Carbohydrates 18g
Fiber 4.36g
Sugar 3.62g
Fat 3.58g
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