Welcome back to another recipe from my journey of discovering tasty, healthy and nutritious recipes easy to make at home in less than 30 minutes.
A few days back we have started with a super easy, delicious and healthy breakfast, a cottage cheese and blueberries morning bowl, that requires only 3 ingredients and is ready in 5 minutes.
If you missed the recipe, you may find it below:
Now, let’s continue our journey of discovering tasty, healthy and nutritious recipes easy to make at home in less than 30 minutes with a super easy, tasty and healthy lunch meal, a tuna and pasta salad.
Never miss a recipe:
Ingredients for 1 serving:
- 70 g whole wheat pasta
- 1 egg
- 90 g tuna flakes in extra virgin olive oil
- 1 tbsp capers
- 100 g frozen mixed veggies
- 3-4 fresh basil leaves
- Salt & pepper
Directions:
Cook the pasta according to package instructions making sure to not overcook it and keep it “al dente” then rinse until cold in water.
Check out how to cook a perfect pasta “al dente”
Boil the egg to your preferred texture.
Steam the frozen mix veggies for 5 minutes in the microwave using a microwave steamer, rinse them in water until cold and then mix in the capers.
In a bowl put the pasta, drained tuna, the steamed mix veggies, boiled egg, fresh basil leaves and season with salt and pepper.
Nutritional values:
It is a filling and healthy lunch idea, containing carbohydrates to give us the necessary energy, fibres for the health of our digestive system, proteins for growth and repair of our body tissues and fats that slow down the emptying of our stomach and give us a sense of satiety.
As you know, the food and drink that we consume each day have a direct bearing on our state of physical and mental health. In addition to being healthier, a varied diet can often be a lot more interesting for the taste buds.
Tuna and pasta salad
Ingredients
- 70 g whole wheat pasta
- 1 egg
- 90 g tuna flakes in extra virgin olive oil
- 1 tbsp capers
- 100 g frozen mixed veggies
- 3-4 fresh basil leaves
- salt & black pepper
Instructions
- Cook the pasta according to package instructions making sure to not overcook it and keep it “al dente” then rinse until cold in water.
- Boil the egg to your preferred texture.
- Steam the frozen mix veggies for 5 minutes in the microwave using a microwave steamer, rinse them in water until cold and then mix in the capers.
- In a bowl put the cooked pasta, drained tuna flakes, the steamed mix veggies, the boiled egg, fresh basil leaves and season with salt and pepper.
Eat healthy, stay healthy!
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Stay tuned! More easy, tasty, healthy and nutritious recipes to come.
I don’t know about you, but for me, warm weather screams pasta salad! And I love making tuna pasta salad as it is easy, fast and I usually have all the ingredients that I need to throw it together. My family love this pasta salad and we eat it for lunch all the time, but it works great as a dinner or side dish, too 🙂
I’m very glad you like it 😉 Yes, it is so easy and so versatile, can literally throw everything you have in the fridge in there and would be delicious 😋😉
Meal and presentation as appetising as ever
Thank you very much Derrick 😉
This is one of my favorite hot day lunch or dinner. Your recipe is delicious and beautifully photographed.
Thank you very much Bernadette! I’m really pleased you like it 😉
Pasta with tuna is a wonderful dish to make after a vacation, when there aren’t any fresh veggies in the fridge! Sometimes I add anchovies and breadcrumbs. Beautiful photos.
Exactly! Anchovies and breadcrumbs can be a wonderful addition too 😉 Thank you very much 😉
Deliciously, light and healthy.
Thank you very much Goff!
Cheers.
What a lovely meal! I adore pasta salads, and this one looks perfect!
I’m very glad you like it Dorothy! Thank you very much!
So yummy!!! I love tuna salads!! That can basil looks divine!!!
I’m very glad you like it! The basil it gives a nice touch of flavor and smell 😉
Great blog, nice content, just started following you. You should check out our blog, Cooking Secrets for Men.
Thank you very much for stopping by and for your kind words! Great blog and delicious recipes 😉😋
Great article Ribana. I do love salads, well l used to anyway – sadly l can no longer digest many salad materials or worse, even tuna these days … but l trained as a pantry chef when younger [ garde manager] speciality in salads and pates and other cold dishes.
Thank you very much Rory! Wow! You’re full of surprises 👨🍳😉
I’m sorry to hear that also salads give you problems 😓 Digestion nowadays I see is not easy at all 😓
Digestion has be come a major issue with my stomach sadly. It’s a catch 22 Ribana, you take out foods to settle issues and if they are out for too long your body can longer tolerate them and ironically a sensitivity begins .. very frustrating these days. Was saying to Suze yesterday, l have no love of food anymore.
I understand and that’s really troublesome having no love for food anymore…and trying to reintroduce certain foods slowly back again?
In the end, you stop trying – you simply eat what you know is safe – it’s no longer fun, it’s boring, but there is no pain.
Definitely is no fun because there are so many foods to be enjoyed! What happened when you’ve tried to reintroduce a food slowly into your diet again? Same symptoms?
It doesn’t take long for a build up now. It used to be a matter of weeks before l would start to see the symptoms again, now it can be a matter of hours if l try and reintroduce a food again.
If l try to reintroduce slowly – say over a period of two-three weeks, qwithin the first six hours with some ingredients l experience issues.
If it wasn’t so awkward trying to see a doctor these days, l would start the journey of investigation into this problem again, but ‘actually getting to see a doctor’ is virtually impossible these days – they just redirect everyone to hospitals – the very last place you want to be.
Yes, I think doing some tests and finding out what is the exact problem that creates these issues, would help you better plan your meals. I understand a type of food that you did not eat for a long period can give problems but not like this…I hope you’ll be able to do some investigations soon and be able to enjoy food again!
Looks delicious and healthy! Thanks for sharing.
It really is 😉 I’m glad you like it 🥗😋
I now see a dietitian for weight gain so the fact that you have provided nutritional information is great thx
Yes, I think it is important to know the nutrients that we’re eating especially if you’re on a special diet and you want to know what’s inside a meal 😉😋
If you have any other dietary suggestions I have esophageal dysmotility and have recently started losing weight
I’m so sorry to hear it! Easily digestible foods like chicken, salmon, tuna, sweet potatoes, oatmeal, eggs, watermelon, avocado, pumpkin, beats, are the best choice, as is avoiding carbonated drinks or beverages that are very hot or very cold.
Take small bites of food and chew foods well.
Avoid tough meats, fresh “doughy” bread or rolls, hard bread crust, and abrasive foods.
Sip fluids when taking solids at meals and snacks to moisten foods.
Stop eating when you start to feel full.
Eat slowly in a relaxed atmosphere.
Choose decaffeinated coffee, tea, or caffeine-free soft drinks.
Sit upright when eating. Remain in a sitting position for at least 45-60 minutes after eating.
Try to avoid eating for 3 hours before bedtime.
Eat small, frequent meals and snacks.
Wish you well!
Wow! Healthy meal with boiled eggs.
Healthy, quick and super delicious 😉
You added basil leaves also. Really fabulous recipe
Yes, the fresh basil leaves give a wonderful aroma to this said 😉
Wonderful aroma as well as boosts immunity.
Oh yes! I’m glad you like it!
TQ dear friend