Craving a quick, yet delicious dinner? Here's a Farfalle with Tuna recipe that not only pleases the palate but also comes together in less than 30 minutes. With a harmonious blend of tuna, pasta, and herbs, this dish is perfect for a hassle-free meal after a long day.
Ingredients
- 300g farfalle pasta
- 1 can of tuna, drained
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 2 tomatoes, diced
- ¼ cup of olive oil
- 1 tbsp of capers
- 2 tbsp of chopped fresh parsley
- 1 lemon, zest, and juice
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the farfalle and cook until al dente, around 8-10 minutes. Reserve a cup of pasta water before draining.
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Prepare the Sauce:
- Heat olive oil in a pan over medium heat.
- Add the chopped onion and sauté until translucent, about 3 minutes.
- Stir in the garlic and cook for another minute until fragrant.
- Add the diced tomatoes, capers, and cook until tomatoes soften.
- Incorporate the tuna, lemon zest, and lemon juice.
- Season with salt and pepper.
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Combine Pasta and Sauce:
- Toss the cooked farfalle into the sauce. If the sauce is too thick, add a little reserved pasta water to loosen it.
- Adjust seasoning as needed.
- Sprinkle with parsley and optionally with Parmesan cheese.
💡 Note: Adjust the amount of lemon zest and juice to your taste. Tuna has a strong flavor, so balance it well with the lemon.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450kcal |
| Protein | 20g |
| Fat | 15g |
| Carbohydrates | 65g |
| Fiber | 3g |
The Farfalle with Tuna dish is not just a delightful blend of Mediterranean flavors; it's also a nutritional powerhouse. This meal provides you with a good balance of protein from the tuna, healthy fats from olive oil, and complex carbohydrates from the pasta. Here, we've highlighted the key nutrients you get in each serving, ensuring you eat both healthily and tastefully.
The simple preparation steps and the minimal ingredient list make this recipe perfect for those who want to whip up something delicious without spending hours in the kitchen. Whether you're cooking for yourself or for a small gathering, this dish is sure to impress with its bright flavors and the comfort of a homemade pasta meal.
Can I use another type of pasta besides farfalle?
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Yes, you can substitute farfalle with other shapes like penne, fusilli, or even spaghetti. The key is to choose a pasta that pairs well with the chunky sauce.
Is there a vegetarian alternative for this recipe?
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Absolutely! Replace the tuna with chickpeas or white beans for a protein-rich vegetarian option.
How can I make this dish healthier?
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To make it healthier, consider using whole wheat or gluten-free pasta, and you can reduce the amount of oil used or use a spray instead. Additionally, adding vegetables like spinach or zucchini will increase the fiber content.
What can I do with leftover sauce?
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The sauce can be refrigerated and used over the next few days. It goes well with scrambled eggs, on toast, or as a base for a quick soup with some broth.
