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Healthy Mediterranean Tuna Pasta Salad


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

Description

This healthy Mediterranean tuna pasta salad is packed with flavor and perfect for a quick and satisfying meal any day of the week. It’s a fantastic option for those busy evenings when you need something nutritious on the table without spending hours in the kitchen. You’ll love how simple it is to prepare, making it an ideal choice for both seasoned cooks and kitchen novices alike. Get ready to discover all the delicious details that make this dish a new family favorite.


Ingredients

Scale
  • 8 ounces short pasta, such as rotini or penne
  • 2 (5-ounce) cans tuna in olive oil, drained
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried oregano
  • Salt to taste
  • Black pepper to taste

  • Instructions

    1. 1. Cook the pasta: Bring a large pot of salted water to a rolling boil. Add the 8 ounces of short pasta and cook according to package directions until al dente. This usually takes about 10-12 minutes. The pasta should be firm to the bite, not mushy.

    2. 2. Drain and cool the pasta: Once the pasta is cooked, drain it thoroughly in a colander. Rinse the pasta under cold water for about 30 seconds to stop the cooking process and cool it down quickly. This prevents the pasta from sticking together and ensures your salad remains cool and refreshing.

    3. 3. Prepare the vegetables: While the pasta is cooking and cooling, prepare your fresh ingredients. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the Kalamata olives. Chop the fresh parsley.

    4. 4. Make the dressing: In a small bowl, whisk together the 1/4 cup olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, and 1 teaspoon dried oregano. Season with salt and black pepper to taste. Whisk until the dressing is well combined and slightly emulsified.

    5. 5. Combine the ingredients: In a large mixing bowl, add the cooled pasta, drained tuna, halved cherry tomatoes, diced cucumber, sliced red onion, and halved Kalamata olives.

    6. 6. Dress the salad: Pour the prepared dressing over the pasta and vegetable mixture. Add the chopped fresh parsley.

    7. 7. Toss and serve: Gently toss all the ingredients together until everything is evenly coated with the dressing. Taste and adjust seasonings if needed. Serve immediately or chill for later.

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

    Nutrition

    • Serving Size: 1 serving

    Keywords: tuna pasta salad, mediterranean, healthy, quick, easy, weeknight, meal prep, cold salad, summer