Cold Tuna Pasta Salad

The Mediterranean diet has gained widespread recognition for its numerous health benefits, including improved heart health, weight management, and reduced risk of chronic diseases. This diet emphasizes fresh, wholesome ingredients, with a focus on vegetables, whole grains, lean proteins, and healthy fats. As we embrace this culinary philosophy, it becomes increasingly important to incorporate vibrant, seasonal produce into our meals. One such dish that captures the essence of the Mediterranean lifestyle is the Chilled Mediterranean Tuna Pasta Salad. This salad is not only a feast for the eyes but also a nutritious option perfect for any occasion, whether it's a casual lunch, a picnic with friends, or a light dinner.

Discover the Chilled Mediterranean Tuna Pasta Salad, a refreshing and nutritious dish perfect for any occasion. Enjoy a blend of whole grain pasta, tuna packed with omega-3s, and vibrant fresh vegetables, all balanced with tangy feta, olives, and a zesty olive oil dressing. Ideal for lunches, picnics, or light dinners, this salad not only tantalizes your taste buds but also embodies the health benefits of the Mediterranean diet. Create a culinary delight that nourishes both body and soul!

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Ingredients

8 oz (225g) fusilli or rotini pasta

1 can (5 oz / 142g) chunk light tuna in olive oil, drained

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1/2 cup red bell pepper, diced

1/4 cup red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/3 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

2 tbsp red wine vinegar

1 tsp Dijon mustard

1 clove garlic, minced

Salt and black pepper, to taste

Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Add the fusilli (or rotini) and cook according to package instructions until al dente, usually around 8-10 minutes. Once cooked, drain and rinse under cold water to stop the cooking process. Set aside.

Prepare the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and black pepper to taste. Adjust seasoning if necessary.

Combine Ingredients: In a large mixing bowl, add the cooled pasta, drained tuna, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, feta cheese, and parsley.

Dress the Salad: Pour the prepared dressing over the pasta mixture. Toss gently until all ingredients are well combined and coated with the dressing.

Chill: Cover the bowl with plastic wrap or a lid and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.

Serve: Give the salad a good toss before serving. Garnish with additional parsley or feta cheese if desired. Enjoy your refreshing cold tuna pasta salad!

Prep Time, Total Time, Servings: 15 mins | 45 mins | 4 servings