Whole Wheat Penne with a Thousand Flavors.
In one dish, all the flavors of the garden and the sea together. Tuna with all its nutritional properties and omega 3, the vitamins from peppers, eggplant, and onion, the crunchiness and body of pine nuts, and what about the aroma of all the freshly picked herbs.
Not to mention the fibers in the whole wheat pasta that provide the body with a proper supply of vitamins, fibers, and minerals.
The high amount of fiber also allows for improved waste elimination through feces and is therefore beneficial for the intestines, because it fights constipation.

designed for you:

Difficulty: Very Easy
Preparation time: 20 Minutes
Portions: 4
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: All Seasons

517.66 Kcal

calories per serving

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Energy 517.66 (Kcal)
Carbohydrates 61.96 (g) of which sugars 10.55 (g)
Proteins 21.17 (g)
Fat 17.47 (g) of which saturated 1.96 (g)of which unsaturated 5.59 (g)
Fibers 9.98 (g)
Sodium 441.20 (mg)

Indicative values for a portion of 9 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

Let’s go shopping

10.58 oz whole wheat penne
8.82 oz eggplant
1 bell pepper
1.41 oz Tropea red onion
8 green olives in brine
1.06 oz pine nuts
1 sprig oregano (fresh)
1 bunch wild fennel
3.53 oz zucchini
3.53 oz canned tuna in oil (drained)
3 tbsp tomato sauce
to taste basil
to taste salt
to taste extra virgin olive oil
1 tbsp tomato paste
6 cherry tomatoes

Tools

what we need to make the

Wok
Frying Pan
Knife
Wooden Spoon
Pot
Colander

Preparation of Whole Wheat Penne with a Thousand Flavors

Peel all the vegetables.
Cut them into small cubes, all the same size.
Drain all the oil from the tuna, crumble it, and put it in a bowl.
I always use my homemade canned tuna in oil, if you want to see how I make it click here.
Meanwhile, toast the pine nuts in a small pan.
Also, cut the wild fennel into small pieces.
You can also use it frozen. I gather it in the countryside, wash it, and keep it stored in the freezer or in oil.
Rinse the olives and remove their pits.
In a rather large non-stick pan, add a drizzle of olive oil, and combine all the vegetables you’ve previously cut into cubes, the fennel, and the tomato paste dissolved in a cup of water.
Stew them with a lid, adjusting the salt immediately so they release their vegetable liquid. This will aid the cooking so we won’t add other liquids.
Cook them for about 15 minutes.
Turn off the heat and add the crumbled tuna, olives, and pine nuts. Mix well.
In the meantime, bring the pot with water for the pasta to a boil, and drain it al dente.
Then drain it and add it to the vegetables.
Toss the pasta in the wok, add plenty of basil and whole sprigs of fresh oregano.
Serve hot at the table
Here are the Whole Wheat Penne with a Thousand Flavors ready