Tuna Pasta Salad
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Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
1 hr 45 mins
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Servings
6 to 8 servings
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Calories
275 kcal
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Course
Main Course, Salad
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Cuisine
Mediterranean
Tuna Pasta Salad
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The best creamy tuna pasta salad without mayo! Light and bright with vibrant Mediterranean-inspired ingredients, it's a perfect pasta salad.
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Ingredients
FOR THE TUNA AND PASTA:
- 8 ounces uncooked whole wheat pasta such as shells, rotini, or elbow macaroni
- ½ cup finely diced red onion about 1 small
- 1 pint cherry tomatoes halved
- ½ cup chopped sun-dried tomatoes*
- 1 red bell pepper cored and cut into 1/4-inch dice
- 3 tablespoons capers rinsed and drained (optional)
- 3 tablespoons chopped fresh parsley or 1/4 cup chopped fresh basil
- 3 (4-ounce) cans wild caught albacore tuna
FOR THE DRESSING:
- ⅔ cup nonfat plain Greek yogurt
- Zest and juice of 1 medium lemon about 1/4 cup juice and 1 teaspoon zest
- 2 teaspoons honey
- ½ teaspoon Dijon mustard
- 1 ½ teaspoons kosher salt plus additional to taste
- ½ teaspoon dried oregano
- ½ teaspoon ground black pepper plus additional to taste
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Instructions
- Cook the pasta in well-salted water to al dente according to the package instructions. Drain in a colander, then rinse with cold water to stop the cooking. Shake off as much water as possible. Let the colander with the pasta sit in the sink or on a towel to continue draining while you prepare the rest of the salad.
- Place the red onion in a small bowl and cover with cold water. Let sit at least 5 minutes, then drain and pat dry.
- In a small bowl or large measuring cup, whisk together the dressing ingredients: Greek yogurt, lemon zest (zest it right into the bowl), lemon juice, honey, Dijon, salt, oregano, and pepper.
- In a large serving bowl, place the cherry tomatoes, sun-dried tomatoes, bell pepper, onion, capers, and parsley.
- Shake the pasta once more, then add it to the bowl.
- Top with the dressing and stir gently to combine.
- Flake the tuna into the bowl in big pieces, then toss gently to combine. Taste and adjust the seasoning as desired (depending upon your tuna, you may need a few additional good pinches of salt).
- For the best taste, refrigerate at least 1 hour before serving to allow the flavors to marry and develop. Enjoy directly from the fridge or at room temperature.
Notes
- *You can use either dry-packed or oil-packed sun-dried tomatoes. For dry-packed, rehydrate them by covering them with very hot water and letting soak for 5 minutes, then drain and pat dry. For oil-packed, use a paper towel to blot of excess oil first.
- TO STORE: Refrigerate leftover pasta salad in an airtight storage container for up to 2 days.
Nutrition Information
Show Details
Serving
1(of 6)
Calories
275kcal
(14%)
Carbohydrates
38g
(13%)
Protein
23g
(46%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
25mg
(8%)
Potassium
734mg
(21%)
Fiber
6g
(24%)
Sugar
11g
(22%)
Vitamin A
1278IU
(26%)
Vitamin C
51mg
(57%)
Calcium
65mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6to 8 servings
Amount Per Serving
Calories 275 kcal
% Daily Value*
| Serving | 1(of 6) | |
| Calories | 275kcal | 14% |
| Carbohydrates | 38g | 13% |
| Protein | 23g | 46% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 25mg | 8% |
| Potassium | 734mg | 16% |
| Fiber | 6g | 24% |
| Sugar | 11g | 22% |
| Vitamin A | 1278IU | 26% |
| Vitamin C | 51mg | 57% |
| Calcium | 65mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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