Veggie-tuna macaroni with mustard and olive oil
Savor the delicious blend of Veggie-Tuna Macaroni made with whole-wheat pasta, tender canned tuna, crisp red pepper, crunchy celery, and flavorful onion. Enhanced with just the right amount of mustard and olive oil, this healthy and hearty dish is perfect for a quick and nutritious meal. Ready in no time, it’s an easy go-to for lunch or dinner with layers of delightful textures and tastes.
- 22 Apr 2024
- Cook time 10 min
- Prep time 15 min
- 6 Servings
- 7 Ingredients
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.
Ingredients:
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 110kcal | 4% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 4.36g | 11% |
| Sugar 3.62g | 4% |
| Fat | |
| Fat 3.58g | 4% |
| Saturated 0.55g | 2% |
| Cholesterol 10mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 22mg | 4% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.16mg | 12% |
| Vitamin B3 4.55mg | 28% |
| Vitamin B6 0.29mg | 17% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.71ug | 29% |
| Vitamin C 30mg | 34% |
| Vitamin E 0.85mg | 6% |
| Vitamin K 40ug | 32% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.15mg | 0% |
| Iron, Fe 1.55mg | 14% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 130mg | 10% |
| Potassium, K 490mg | 14% |
| Selenium, Se 33ug | 62% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 0.96mg | 9% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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