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Mediterranean Tuna Pasta Salad


  • Total Time: 25-27 minutes
  • Yield: 4 servings 1x

Description

This healthy Mediterranean tuna pasta salad is a true lifesaver for busy weeknights. It’s packed with vibrant flavors and wholesome ingredients, making it a satisfying meal that comes together in a flash. Whether you’re looking for a quick dinner solution or a fantastic option for meal prepping, this recipe fits the bill perfectly.


Ingredients

Scale
  • 8 ounces short pasta, such as rotini, penne, or farfalle
  • 2 (5-ounce) cans tuna in olive oil, drained
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely diced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste

  • Instructions

    1. Cook the pasta: Bring a large pot of salted water to a rolling boil. Add your chosen short pasta and cook according to package directions until al dente. This usually takes about 10-12 minutes. Al dente pasta should be firm to the bite, not mushy.

    2. Drain and cool the pasta: Once the pasta is cooked, drain it thoroughly in a colander. Rinse the pasta with cold water to stop the cooking process and cool it down quickly. This prevents the pasta from sticking together and keeps the salad from becoming warm. Let it drain well.

    3. Prepare the vegetables and herbs: While the pasta is cooking, wash and prepare your fresh ingredients. Halve the cherry tomatoes, dice the cucumber, finely dice the red onion, halve the Kalamata olives, and chop the fresh parsley.

    4. Combine ingredients in a large bowl: In a large mixing bowl, flake the drained tuna into smaller pieces. Add the cooled pasta, halved cherry tomatoes, diced cucumber, finely diced red onion, and halved Kalamata olives to the bowl with the tuna.

    5. Whisk the dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, salt, and black pepper until well combined. Taste and adjust seasonings if necessary.

    6. Dress and toss the salad: Pour the dressing over the pasta and vegetable mixture. Add the chopped fresh parsley. Gently toss all the ingredients together until everything is evenly coated with the dressing.

    7. Chill before serving (optional but recommended): For best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld. This step is optional if you’re in a hurry, but it truly enhances the taste.

    8. Serve and enjoy: Give the salad a final stir before serving. It’s delicious on its own or as a side dish.

    • Prep Time: 15 minutes
    • Cook Time: 10-12 minutes
    • Category: main dish
    • Method: no cook
    • Cuisine: mediterranean

    Nutrition

    • Serving Size: 1/4 of recipe

    Keywords: tuna, pasta salad, mediterranean, easy, healthy, quick, meal prep, salad, dinner, lunch