4.9 from 24 votes
Healthy Tuna Pasta Salad
My favourite Tuna Pasta Salad is healthy, filling and PACKED with flavour! This slimming friendly tuna recipe is also great for making ahead – perfect for lunchboxes, picnics or BBQs.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 6
Calories: 418 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 200 g (7oz) elbow macaroni
- 400 g (14oz) tin black beans drained and rinsed
- 200 g (7oz) canned tuna in water drained
- 200 g (7oz) canned corn drained
- 150 g (1 cup) feta cheese cubed
- 200 g (7oz) cherry tomatoes diced
- 1 avocado cubed
- 1 red bell pepper diced
- 1 orange bell pepper diced
- 1 small red onion diced
- 1 mild or hot red chilli pepper deseeded and finely chopped (optional)
- 3 tbsp fresh parsley (or coriander) roughly chopped
Dressing
- 1 lime juice only, plus extra wedges to serve
- 2 tbsp extra virgin olive oil use olive oil spray for Slimming World variation
- 1 tsp dried oregano
- 1 garlic clove minced
- pinch cayenne pepper or smoked paprinka to taste
- Salt and freshly ground pepper to taste
Instructions
- Cook the pasta according to pack instructions until al dente. Rinse thouroughly in cold water, drain and transfer to a large bowl. Add a little olive oil and toss together so that it doesn't stick.
- Add all remaining ingredients to the bowl and toss to combine.
- Mix the alll the ingredients for the dressing together and then drizzle over the salad. If you want to control the amount of olive oil then leave out of dressing and spray your portion instead.
- Toss to combine and season with salt and pepper to taste. Add a pinch or cayenne pepper or smoked paprika, as much as you like.
- Serve immediately or keep chilled until needed.
Cup of Yum
Notes
- Slimming Tuna Pasta Salad
- This salad is perfect for Slimming World provided you make a few minor tweaks. Avocado is 14 syns so divided into four portions it is 3.5 syns per portion.
- Feta is part of your healthy extra allowance and remaining ingredients are syn-free.To reduce the overall syn value of the salad omit the olive oil in the dressing and instead spray the salad with olive oil spray which is only half a syn per 5 sprays.
Nutrition Information
Calories
418kcal
(21%)
Carbohydrates
54g
(18%)
Protein
23g
(46%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Cholesterol
25mg
(8%)
Sodium
634mg
(26%)
Potassium
742mg
(21%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
1488IU
(30%)
Vitamin C
69mg
(77%)
Calcium
57mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 418
% Daily Value*
| Calories | 418kcal | 21% |
| Carbohydrates | 54g | 18% |
| Protein | 23g | 46% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 25mg | 8% |
| Sodium | 634mg | 26% |
| Potassium | 742mg | 16% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 1488IU | 30% |
| Vitamin C | 69mg | 77% |
| Calcium | 57mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.