Perfect for bringing to your next potluck or BBQ, this Healthy Tuna Pasta Salad with Peas (Serve Cold) comes together in just 20 minutes! Packed with vibrant vegetables and protein-rich canned tuna, it features short noodles coated in a creamy Greek yogurt dressing. This salad is not only refreshing but also incredibly versatile, making it an ideal choice for various occasions.
Why You’ll Love This Recipe
- Quick to Prepare: Ready in just 20 minutes, making it perfect for busy weeknights or last-minute gatherings.
- Nutritious Ingredients: Packed with whole grains and fresh veggies, this salad offers a healthy boost without sacrificing flavor.
- Creamy Yet Light: The Greek yogurt dressing provides a creamy texture while keeping the dish light and guilt-free.
- Versatile Meal Options: Enjoy it as a main dish, side dish, or even a filling lunch option.
- Easy to Customize: Feel free to swap in your favorite veggies or pasta shapes for a personalized twist.
Tools and Preparation
To prepare this delicious healthy tuna pasta salad, you will need some essential tools that will make the process smooth and efficient.
Essential Tools and Equipment
- Large mixing bowl
- Colander
- Whisk
- Measuring cups and spoons
Importance of Each Tool
- Large mixing bowl: Allows ample space to mix all ingredients thoroughly without spilling.
- Colander: Helps drain pasta efficiently and rinse it under cool water, which is crucial for preventing mushiness.
Ingredients
Gather these fresh ingredients to make your Healthy Tuna Pasta Salad with Peas (Serve Cold):
For the Pasta Salad
- 1 375g box whole wheat rotini pasta (or fusilli/penne)
- 1/2 cup chopped cucumber
- 1/2 cup chopped celery
- 1 cup chopped red bell pepper (or sliced cherry tomatoes)
- 1 cup cooked frozen peas
- 1 12 oz. can flaked white tuna (drained)
For the Dressing
- 1 cup plain Greek yogurt
- 1/2 cup light mayonnaise
- 2 tsp lemon juice
- 1 tsp dijon mustard
- 1/4 cup chopped fresh dill
- 1 tsp garlic powder
- 1/2 tsp salt (or to taste)
- 1/2 tsp pepper (or to taste)
How to Make Healthy Tuna Pasta Salad with Peas (Serve Cold)
Step 1: Cook the Pasta
Cook pasta according to package directions. Once cooked, drain it in a colander and rinse with cool water. Transfer the cooled pasta into a large mixing bowl.
Step 2: Add Vegetables and Tuna
In the same large bowl, add the following ingredients:
Chopped cucumber
Chopped celery
Chopped red bell pepper (or sliced cherry tomatoes)
Cooked frozen peas
Drained flaked white tuna
Stir until all ingredients are evenly combined.
Step 3: Prepare the Dressing
In a separate bowl, whisk together:
Plain Greek yogurt
Light mayonnaise
Lemon juice
Dijon mustard
Once mixed, stir in:
Chopped fresh dill
Garlic powder
Salt
Pepper
Mix until well-combined.
Step 4: Combine Everything
Pour the dressing over the salad ingredients in the large bowl. Mix well until everything is evenly coated. Taste and adjust seasoning with additional salt and pepper if needed.
Step 5: Chill and Serve
If possible, chill the pasta salad in the fridge for 20-30 minutes before serving. This will enhance flavors. Enjoy your refreshing Healthy Tuna Pasta Salad with Peas (Serve Cold)!
How to Serve Healthy Tuna Pasta Salad with Peas (Serve Cold)
This delicious Healthy Tuna Pasta Salad with Peas is perfect for any gathering. It’s refreshing, flavorful, and easy to prepare. Here are some creative ways to serve it!
On a Bed of Greens
- Start with a mix of lettuce or spinach for a fresh base. The salad adds texture and flavor while keeping it light.
In Mini Tortilla Wraps
- Spoon the pasta salad into small tortilla wraps for a fun finger food option. Roll them up and slice for easy serving.
As a Stuffed Tomato
- Hollow out large tomatoes and fill them with the tuna pasta salad. This adds a vibrant look and extra flavor.
With Crackers or Breadsticks
- Serve the salad alongside whole grain crackers or crunchy breadsticks. This creates a delightful contrast in textures.
Garnished with Fresh Herbs
- Top each serving with additional fresh dill or parsley. This enhances presentation and adds an aromatic touch.
How to Perfect Healthy Tuna Pasta Salad with Peas (Serve Cold)
To ensure your Healthy Tuna Pasta Salad is always a hit, keep these tips in mind.
- Use High-Quality Tuna: Choose good-quality canned tuna for better flavor. It makes a noticeable difference in taste.
- Chill Before Serving: Allow the salad to chill for at least 20-30 minutes. This helps meld the flavors together beautifully.
- Adjust Seasonings: Taste before serving and adjust salt and pepper as needed. Every palate is different!
- Add Extra Veggies: Feel free to include other vegetables like carrots or zucchini for added nutrition and crunch.
- Choose Whole Wheat Pasta: Using whole wheat pasta increases fiber content, making this dish even healthier.
- Store Properly: Keep leftovers in an airtight container in the fridge for up to 3 days. The flavors improve over time!
Best Side Dishes for Healthy Tuna Pasta Salad with Peas (Serve Cold)
Pair your Healthy Tuna Pasta Salad with these delightful side dishes for a complete meal experience.
- Grilled Vegetable Skewers: Colorful skewers of seasonal veggies add smokiness that complements the salad well.
- Fresh Fruit Salad: A mix of seasonal fruits provides sweetness and balances out the savory flavors of the pasta salad.
- Garlic Breadsticks: Warm, buttery breadsticks are perfect for dipping into the creamy dressing of the salad.
- Classic Coleslaw: A crunchy coleslaw adds texture and freshness, making it an ideal side dish.
- Quinoa Salad: A light quinoa salad with lemon vinaigrette offers protein and another layer of flavor.
- Potato Wedges: Crispy baked potato wedges seasoned with herbs make for a hearty addition that kids love.
- Cucumber Raita: A cool yogurt-based dip that perfectly complements spicy dishes if served at BBQs.
- Pickled Vegetables: Tangy pickles can cut through the creaminess of the pasta salad, adding brightness to your meal.
Common Mistakes to Avoid
Making a healthy tuna pasta salad with peas can be simple, but it’s easy to make mistakes. Here are some common pitfalls to watch out for.
- Skipping the cooling step: Not chilling your salad before serving can lead to a less enjoyable experience. Chilling allows the flavors to meld and makes the salad refreshing.
- Overcooking the pasta: If you leave the pasta in boiling water too long, it can become mushy. Follow the package instructions for perfect al dente noodles.
- Not seasoning enough: A bland salad is unappealing. Always taste and adjust the seasoning before serving, as fresh ingredients can vary in flavor.
- Using too much mayo: While mayonnaise adds creaminess, too much can overwhelm the dish. Balance it with Greek yogurt for a lighter dressing.
- Ignoring ingredient freshness: Old vegetables can ruin the texture and taste of your salad. Use fresh produce for the best results.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container to maintain freshness.
- Consume within 3 days for optimal flavor and texture.
Freezing Healthy Tuna Pasta Salad with Peas (Serve Cold)
- Freezing is not recommended due to the texture of pasta and vegetables after thawing.
- If freezing is necessary, consume within one month for best quality.
Reheating Healthy Tuna Pasta Salad with Peas (Serve Cold)
- Oven: Preheat to 350°F (175°C), cover with foil, and heat until warm.
- Microwave: Heat in short intervals, stirring between, until warmed through.
- Stovetop: Warm gently over low heat while stirring constantly to avoid sticking.
Frequently Asked Questions
Here are some common questions about making healthy tuna pasta salad with peas that may help you create the best version.
Can I use any type of pasta?
Yes, feel free to substitute whole wheat rotini with your favorite short pasta like penne or fusilli.
How long can I keep Healthy Tuna Pasta Salad with Peas (Serve Cold) in the fridge?
You can store this salad in the refrigerator for up to 3 days in an airtight container.
Can I add more vegetables?
Absolutely! You can customize this recipe by adding vegetables like carrots, corn, or spinach for added nutrition and flavor.
Is this dish suitable for meal prep?
Yes! This salad is perfect for meal prep as it holds up well in the fridge and is great for quick lunches or snacks throughout the week.
Final Thoughts
This healthy tuna pasta salad with peas is not only quick to prepare but also versatile enough for any occasion. Feel free to customize it with your favorite veggies or proteins! Whether you’re serving it at a potluck or enjoying it as a simple lunch, this dish delivers both satisfaction and nutrition.
Healthy Tuna Pasta Salad with Peas (Serve Cold)
Healthy Tuna Pasta Salad with Peas (Serve Cold) is a delightful, nutritious dish perfect for any occasion. This quick-to-prepare salad can be ready in just 20 minutes, making it an excellent choice for potlucks, BBQs, or busy weeknights. Featuring whole wheat pasta, vibrant vegetables, and protein-rich canned tuna, it’s tossed in a creamy Greek yogurt dressing that keeps it light yet satisfying. Enjoy it as a main course or a side dish; this recipe is incredibly versatile and easy to customize based on your favorite ingredients.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: Serves 4
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Ingredients
- Whole wheat rotini pasta
- Canned flaked white tuna
- Chopped cucumber
- Chopped celery
- Chopped red bell pepper (or cherry tomatoes)
- Cooked frozen peas
- Plain Greek yogurt
- Light mayonnaise
- Lemon juice
- Dijon mustard
- Fresh dill
Instructions
- Cook the pasta according to package directions, drain and rinse under cool water.
- In a large mixing bowl, combine the cooled pasta with cucumber, celery, red bell pepper (or tomatoes), peas, and drained tuna.
- In another bowl, whisk together Greek yogurt, mayonnaise, lemon juice, and Dijon mustard; stir in dill, garlic powder, salt, and pepper.
- Pour the dressing over the pasta mixture and toss until well coated.
- Chill for 20-30 minutes before serving for enhanced flavor.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 295
- Sugar: 3g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 35mg
