Healthy Tuna Pasta Salad with Peas (Serve Cold)

Perfect for bringing to your next potluck or BBQ, this Healthy Tuna Pasta Salad with Peas (Serve Cold) comes together in just 20 minutes! Packed with fresh vegetables and canned tuna, it features short noodles coated in a creamy Greek yogurt dressing. This dish is not only delicious but also versatile, making it an ideal choice for various occasions.

Why You’ll Love This Recipe

• Quick Preparation: This recipe takes just 20 minutes from start to finish, making it perfect for busy days.
• Nutritious Ingredients: Packed with whole grains and fresh vegetables, it’s a healthy option for any meal.
• Versatile Dish: Enjoy it as a side dish or a light main course; it’s suitable for lunch or dinner.
• Rich Flavor: The combination of Greek yogurt, lemon juice, and fresh herbs creates a creamy and tangy dressing that enhances the flavor of the salad.
• Great for Meal Prep: Make it ahead of time and store in the fridge for easy lunches throughout the week.

Tools and Preparation

To make this Healthy Tuna Pasta Salad with Peas (Serve Cold), gather the following tools. Having the right equipment makes preparation easier and more efficient.

Essential Tools and Equipment

• Large mixing bowl
• Whisk
• Measuring cups
• Cutting board
• Knife

Importance of Each Tool

• Large mixing bowl: Provides ample space for mixing all ingredients without spills.
• Whisk: Essential for creating a smooth dressing by thoroughly combining ingredients.
• Measuring cups: Ensure accurate ingredient quantities for consistent results every time.

Ingredients

For the Pasta Base

• 1 375g box whole wheat rotini pasta (or fusilli/penne)
• 1/2 cup chopped cucumber
• 1/2 cup chopped celery
• 1 cup chopped red bell pepper (or sliced cherry tomatoes)
• 1 cup cooked frozen peas
• 1 12 oz. can flaked white tuna (drained)

For the Dressing

• 1 cup plain Greek yogurt
• 1/2 cup light mayonnaise
• 2 tsp lemon juice
• 1 tsp dijon mustard
• 1/4 cup chopped fresh dill
• 1 tsp garlic powder
• 1/2 tsp salt (or to taste)
• 1/2 tsp pepper (or to taste)

How to Make Healthy Tuna Pasta Salad with Peas (Serve Cold)

Step 1: Cook the Pasta

1. Cook pasta according to package directions until al dente.
2. Drain and rinse with cool water to stop cooking.
3. Transfer pasta to a large mixing bowl.

Step 2: Add Fresh Vegetables and Tuna

1. To the bowl of pasta, add chopped cucumber, celery, red bell pepper, cooked peas, and drained tuna.

Step 3: Prepare the Dressing

1. In a separate bowl, whisk together Greek yogurt, light mayonnaise, lemon juice, and dijon mustard until smooth.
2. Stir in chopped dill, garlic powder, salt, and pepper until well-combined.

Step 4: Combine Everything

1. Pour the dressing over the salad ingredients in the large bowl.
2. Mix well until all ingredients are evenly coated with the dressing.
3. Taste and adjust seasoning with additional salt and pepper if needed.

Step 5: Chill Before Serving

1. If possible, chill the pasta salad in the refrigerator for 20-30 minutes before serving to enhance flavors.
2. Serve cold and enjoy your delightful Healthy Tuna Pasta Salad with Peas!

How to Serve Healthy Tuna Pasta Salad with Peas (Serve Cold)

Serving Healthy Tuna Pasta Salad with Peas is a delightful way to enjoy a refreshing meal. This dish is versatile and can be paired with various accompaniments to enhance the flavors and textures.

As a Standalone Dish

• A perfect light meal, this salad can be enjoyed on its own, making it ideal for lunch or dinner.

With Fresh Bread

• Serve alongside crusty whole grain bread or baguette slices for a satisfying crunch that complements the creamy pasta salad.

In Lettuce Wraps

• Spoon the tuna pasta salad into crisp lettuce leaves for a refreshing twist. It adds a nice crunch and is easy to eat.

As Part of a Buffet

• This salad is great for gatherings. Present it on a buffet table with other salads and sides for guests to choose from.

How to Perfect Healthy Tuna Pasta Salad with Peas (Serve Cold)

To truly elevate your Healthy Tuna Pasta Salad with Peas, consider these simple tips that add flavor and texture.

• Use fresh ingredients: Fresh vegetables enhance the taste and nutritional value of your salad.
• Chill before serving: Allowing your salad to chill for 20-30 minutes enhances the flavors and makes it more refreshing.
• Experiment with herbs: Try adding fresh parsley or basil alongside dill for added freshness.
• Adjust seasoning: Taste before serving and adjust salt and pepper according to your preference for the best flavor.

Best Side Dishes for Healthy Tuna Pasta Salad with Peas (Serve Cold)

Pairing side dishes with your Healthy Tuna Pasta Salad can create a well-rounded meal. Here are some great options:

1. Grilled Vegetables: A mix of seasonal vegetables grilled until charred adds smoky flavor.
2. Quinoa Salad: A light quinoa salad with cherry tomatoes and cucumbers provides additional protein and fiber.
3. Fruit Salad: A refreshing fruit salad can provide sweetness that contrasts nicely with the savory tuna pasta salad.
4. Roasted Potatoes: Crispy roasted potatoes seasoned with herbs make a hearty side.
5. Coleslaw: A tangy coleslaw adds crunch and complements the creaminess of the pasta salad.
6. Baked Sweet Potato Fries: These offer a sweet contrast and are healthier than traditional fries while also being delicious.

Common Mistakes to Avoid

Making a Healthy Tuna Pasta Salad with Peas (Serve Cold) can be simple, but there are common missteps to watch out for. Here are some mistakes to avoid:

• Not Using Enough Vegetables: A common error is skimping on veggies. Ensure your salad includes a variety of colorful vegetables to enhance both flavor and nutrition.
• Skipping the Chill Time: Some people serve the salad immediately after making it. Chilling enhances the flavors, so let it rest in the fridge for at least 20 minutes.
• Overcooking the Pasta: Overcooked pasta can lead to a mushy texture. Always follow package instructions closely for perfect al dente pasta.
• Ignoring Seasoning: A bland salad is unappealing. Taste and adjust salt and pepper after mixing; don’t skip this important step!
• Using Low-Quality Tuna: Opt for good-quality canned tuna. It makes a significant difference in flavor, so choose brands that use sustainable fishing practices.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Keep away from strong-smelling foods to avoid flavor transfer.

Freezing Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Freezing is not recommended due to the creamy dressing; it may separate upon thawing.
• If you do freeze, store in a freezer-safe container for up to 1 month.

Reheating Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Oven: Preheat oven to 350°F (175°C) and warm covered with foil until heated through, about 10-15 minutes.
• Microwave: Use medium power; heat in intervals of 30 seconds, stirring between until warm.
• Stovetop: Heat gently over low flame in a skillet, adding a splash of broth if needed to keep moist.

Frequently Asked Questions

Here are answers to some common questions about this dish:

How do I make Healthy Tuna Pasta Salad with Peas (Serve Cold) gluten-free?

You can substitute whole wheat rotini with gluten-free pasta varieties like rice or quinoa pasta.

Can I customize my Healthy Tuna Pasta Salad with Peas (Serve Cold)?

Absolutely! Feel free to add other vegetables like carrots or zucchini based on your preference.

What type of tuna should I use?

Opt for flaked white tuna packed in water or olive oil for the best flavor and texture.

How long does this salad last in the fridge?

The salad can last up to 3 days when stored properly in an airtight container.

Final Thoughts

This Healthy Tuna Pasta Salad with Peas (Serve Cold) is not only quick and easy but also versatile. You can customize it with your favorite vegetables or even add different proteins if desired. It’s perfect for potlucks, BBQs, or as a light meal option. Give it a try and enjoy a refreshing twist on traditional pasta salads!