Tuna pasta salad is a classic dish that combines the rich flavors of tuna with the light and refreshing taste of pasta and vegetables. Whether you’re looking for a quick and easy meal, a healthy lunch option, or a perfect dish for summer gatherings, this Tuna Pasta Salad with Peas is the ideal recipe. Packed with protein, fiber, and essential nutrients, this dish is not only delicious but also nutritious.
In this article, we will explore how to make the perfect Tuna Pasta Salad with Peas, along with tips, variations, and healthy food facts. Plus, we’ll discuss similar dishes like Tuna Corn Salad, Vegetable Couscous Salad, and the Best Tuna Salad Recipe to inspire you to create a variety of healthy meals.
Why You’ll Love This Recipe
This Tuna Salad Pasta is perfect for meal prep, picnics, and quick lunches. Here’s why you’ll love it:
- Quick & Easy – Takes less than 20 minutes to prepare.
- Healthy & Nutritious – Packed with lean protein, fiber, and vitamins.
- Perfect for Summer – Light, refreshing, and great for warm weather.
- Customizable – Can be adapted with different vegetables, dressings, and pasta types.
Ingredients for Tuna Pasta Salad with Peas
To make this delicious and nutritious Tuna Pasta Salad, you’ll need the following ingredients:
Main Ingredients:
- 2 cups pasta (penne, fusilli, or rotini)
- 1 cup frozen peas, thawed
- 1 can (5 oz) tuna, drained
- ½ cup corn kernels (optional, for a twist similar to Tuna Corn Salad)
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ¼ cup celery, chopped
- ¼ cup bell peppers, diced
- ¼ cup fresh parsley or basil, chopped
For the Dressing:
- 3 tbsp Greek yogurt or mayonnaise
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp olive oil
- ½ tsp garlic powder
- Salt and pepper to taste
- 1 tsp honey or maple syrup (optional, for balance)
Step-by-Step Instructions
Step 1: Cook the Pasta
- Bring a large pot of salted water to a boil.
- Add pasta and cook according to package instructions (usually 8-10 minutes) until al dente.
- Drain and rinse under cold water to stop the cooking process. This helps keep the pasta firm and prevents it from getting mushy.
Step 2: Prepare the Peas and Vegetables
- If using frozen peas, place them in a bowl and pour hot water over them. Let them sit for 2 minutes, then drain.
- Chop all the vegetables (onions, celery, bell peppers, cherry tomatoes, and parsley).
Step 3: Mix the Dressing
- In a small bowl, whisk together Greek yogurt (or mayonnaise), Dijon mustard, lemon juice, olive oil, garlic powder, salt, and pepper.
- Adjust seasoning to taste. If you like a slightly sweet balance, add a teaspoon of honey or maple syrup.
Step 4: Combine Everything
- In a large mixing bowl, add the drained tuna, cooked pasta, peas, corn (if using), and chopped vegetables.
- Pour the dressing over the salad and mix well to coat all ingredients evenly.
- Garnish with extra parsley or basil for a fresh touch.
Step 5: Serve and Enjoy!
- Serve immediately or refrigerate for at least 30 minutes to let the flavors meld together.
- Enjoy your Tuna Salad Pasta as a main dish or a side dish!
Nutritional Benefits and Healthy Food Facts
This Healthy Food Guide will help you understand why this dish is a great choice for a balanced diet:
- Tuna – A great source of lean protein, omega-3 fatty acids, and essential vitamins (B12, D).
- Peas – High in fiber and plant-based protein, helping digestion and muscle health.
- Whole Wheat Pasta (if used) – Provides complex carbohydrates, keeping you full longer.
- Greek Yogurt Dressing – A healthier alternative to mayonnaise, rich in probiotics.
- Vegetables (Bell Peppers, Cherry Tomatoes, Onions, Celery) – Packed with vitamins, antioxidants, and fiber.
Eating meals like this Tuna Pasta Salad supports a healthy lifestyle, providing essential nutrients without excessive calories.
Variations and Substitutions
This salad is highly customizable. Here are some ideas:
1. Tuna Corn Salad Twist
If you love Tuna Corn Salad, simply increase the amount of corn and add diced avocado for creaminess.
2. Mediterranean-Style Tuna Pasta Salad
- Add feta cheese, olives, cucumbers, and sun-dried tomatoes.
- Use a lemon-olive oil dressing instead of yogurt.
3. Spicy Tuna Pasta Salad
- Add chopped jalapeños or red chili flakes for a kick.
- Use sriracha mayo for a spicier dressing.
4. Vegetable Couscous Salad Alternative
- Replace pasta with whole wheat couscous or quinoa.
- Add roasted zucchini, carrots, and chickpeas for a Middle Eastern-inspired dish.
5. Dairy-Free or Vegan Option
- Use vegan mayo or hummus instead of yogurt.
- Substitute tuna with chickpeas or tofu.
Serving Suggestions
This Tuna Pasta Salad pairs well with:
- Grilled chicken or salmon for extra protein.
- Crusty whole wheat bread for a satisfying meal.
- Fresh fruit or smoothies for a balanced lunch.
It’s also a fantastic Summer Pasta Salad for BBQs, picnics, or potlucks.
Storage and Meal Prep Tips
- Refrigeration: Store in an airtight container for up to 3 days.
- Meal Prep: Make ahead for lunch; just store the dressing separately and mix before eating.
- Refreshing Leftovers: Add a splash of lemon juice or olive oil before serving.
Conclusion
This Tuna Pasta Salad with Peas is the perfect healthy meal for any occasion. Whether you enjoy it as a light lunch, a meal-prep option, or a Summer Pasta Salad, it’s packed with flavor, nutrition, and versatility.
From Tuna Corn Salad to Vegetable Couscous Salad, there are endless ways to enjoy tuna in salads. So, the next time you’re looking for Healthy Foods to Make, try this recipe and enjoy a delicious, protein-rich dish that supports a healthy lifestyle.
Would you like more Healthy Food Facts or meal ideas? Let me know in the comments below! Happy cooking! 🍽️
