Easy, fresh pasta salad with tuna, arugula, and cherry tomatoes ready in 10 minutes. A nutritious and healthy main course
What could be better than cold pasta for a refreshing summer lunch?
Today I propose it to you in a particularly tasty version: cold pasta with cherry tomatoes and tuna, mozzarella, cherry tomatoes, arugula, and olives.
A concentration of Mediterranean flavors that will satisfy without weighing you down.
A fresh and light main course, rich in nutrients and capable of giving the body the energy it needs. It’s an excellent compromise for those seeking lightness but do not want to give up taste.
To give a fresh and summery twist to the pasta, drained al dente and cooled in water, there are mozzarella, cherry tomatoes, and arugula.
With just these three ingredients, there’s an excellent balance of nutrients: carbohydrates, fibers, vitamins, and proteins.
To complete the dish, both in terms of taste and nutrition, there are tuna and olives. This creates a rich and balanced mix of aromas and substances.
And it’s so good that it can also be included in a party buffet, our guests will be captivated!
Its colors and myriad flavors that come together in the dish make it one of the most popular in the hot months. A harmony of taste that pleases both adults and children, nourishes without weighing down, and is one of the dishes often used as a takeaway, for bringing lunch to the office or for a picnic.
Here’s how to prepare it.
I’ll leave you a collection of Cold Salads of Rice, Spelt, and Couscous.
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 565.43 (Kcal)
- Carbohydrates 63.05 (g) of which sugars 6.65 (g)
- Proteins 34.49 (g)
- Fat 20.60 (g) of which saturated 7.18 (g)of which unsaturated 6.44 (g)
- Fibers 1.95 (g)
- Sodium 1,171.11 (mg)
Indicative values for a portion of 240 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Pasta Salad with Tuna, Arugula, and Cherry Tomatoes
- 11.29 oz fusilli (or short pasta of your choice)
- 7.05 oz tuna in oil
- to taste arugula
- 7.05 oz cherry tomatoes
- 5.29 oz mozzarella
- to taste extra virgin olive oil
- salt
Tools
- Pot
- Colander
- Cutting Board
- Knife
- Bowl
Steps
Pasta Salad with Tuna, Arugula, and Cherry Tomatoes
Cook the fusilli (or the pasta of your choice) in plenty of salted water.
Meanwhile, prepare the other ingredients.
Cut the cherry tomatoes.
Dice the mozzarella and let it drain in a strainer.
Once the pasta is cooked, drain it al dente and cool it in cold water.
Transfer the pasta to a bowl and add the fresh tomatoes, diced mozzarella.
Also incorporate the olives, drained tuna, and a few leaves of arugula (washed beforehand and drained).
Dress with a drizzle of oil, mix everything, and serve.
Cover with plastic wrap and allow to marinate in the fridge until ready to serve.
Simple, quick, and delicious cold pasta.
Enjoy your meal
Advice
The pasta salad can be stored in the refrigerator for up to 2-3 days.
Especially when the weather is very hot, it is preferable to store the salad in the refrigerator even if you have to serve it shortly, in order to give it an even fresher touch.
You can replace the tuna with cooked ham.
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