This Tuna and Broccoli Pasta Salad is a delightful blend of nutritious ingredients like broccoli, green beans, canned tuna, and cherry tomatoes, combined with the freshness of cucumber and a zesty lemon-garlic dressing. The sun-dried tomatoes add a rich, tangy flavor, while the optional pine nuts provide a crunchy texture that elevates the dish. It’s a wholesome, protein-packed salad that works perfectly as a light lunch, dinner, or even a make-ahead meal for busy days. The combination of vegetables and pasta makes it a filling and balanced meal, while the bright dressing keeps it refreshing.

Full Recipe:

Ingredients

• Canned tuna: 185 g (drained weight)
• Broccoli: 1 medium head
• Pasta: 2 cups (choose any short pasta, like fusilli, penne, or farfalle)
• Cherry tomatoes: 1 cup, halved
• Cucumber: 1 medium, diced
• Green beans: 150 g, trimmed
• Lemon: 1/2, for juice
• Garlic: 2 cloves, minced
• Sun-dried tomatoes: 4-5 tablespoons, chopped
• Vegetable oil: 4-5 tablespoons (or olive oil)
• Salt: to taste
• Basil: fresh leaves for garnish (or dried if fresh is unavailable)
• Pine nuts (optional): a handful, toasted for garnish

Steps to Make Tuna and Broccoli Pasta Salad

Step 1: Cook the Pasta and Green Beans

1. Boil the pasta: Start by bringing a large pot of salted water to a boil. Add 2 cups of pasta and cook according to the package instructions until al dente. This usually takes about 8-10 minutes. Drain the pasta and rinse it under cold water to stop the cooking process. Set aside.
2. Blanch the green beans: In the same pot of boiling water, add the 150 g of green beans. Blanch them for 2-3 minutes, until they’re bright green and slightly tender but still crisp. Drain and rinse the beans under cold water to cool them quickly. Set aside.

Step 2: Prepare the Broccoli

1. Steam or blanch the broccoli: Cut the broccoli into small florets. You can steam them for about 4-5 minutes until they’re tender but still retain some bite. Alternatively, you can blanch them in boiling water for 2-3 minutes and then cool them in ice water to preserve their bright green color. Drain and set aside.

Step 3: Prepare the Fresh Vegetables

1. Chop the vegetables: While the pasta and vegetables are cooking, prepare the fresh vegetables. Halve 1 cup of cherry tomatoes, dice 1 cucumber, and finely chop sun-dried tomatoes (about 4-5 tablespoons). These ingredients will add a fresh and tangy contrast to the pasta and broccoli.

Step 4: Make the Dressing

1. Garlic-lemon dressing: In a small bowl, whisk together the juice of 1/2 lemon, 2 minced garlic cloves, and 4-5 tablespoons of vegetable oil (you can also use olive oil for a richer flavor). Season with salt and black pepper to taste. This dressing is simple yet flavorful, adding a zesty kick to the salad.

Step 5: Assemble the Salad

1. Mix the ingredients: In a large mixing bowl, combine the drained canned tuna, cooked pasta, broccoli florets, blanched green beans, halved cherry tomatoes, diced cucumber, and chopped sun-dried tomatoes. Toss everything together gently to avoid breaking the tuna too much.
2. Add the dressing: Pour the garlic-lemon dressing over the salad and mix everything well to ensure the flavors are evenly distributed.
3. Garnish: If desired, garnish the salad with fresh basil leaves and a handful of toasted pine nuts for added texture and flavor. Pine nuts add a delightful crunch and a slightly nutty taste that pairs well with the other ingredients.

Step 6: Serve

1. Chill or serve immediately: This salad can be served immediately at room temperature, or you can refrigerate it for about 30 minutes to let the flavors meld. It’s delicious both ways.

Nutrition Facts (Per Serving)

Here’s an approximate nutritional breakdown per serving (based on 4 servings):

• Calories: 380 kcal
• Protein: 22 g
• Fat: 18 g
• Carbohydrates: 34 g
• Fiber: 6 g
• Sodium: 520 mg
• Sugar: 6 g

This pasta salad is rich in lean protein from the tuna and packed with vegetables, offering a great balance of carbs, protein, and healthy fats. The added pine nuts, if used, increase the fat content slightly, providing heart-healthy unsaturated fats.

Frequently Asked Questions (FAQs)

1. Can I use fresh tuna instead of canned tuna?
Yes, you can use grilled or baked fresh tuna if you prefer. Just make sure to flake it into bite-sized pieces before adding it to the salad.

2. Can I make this salad gluten-free?
Absolutely! Simply swap the regular pasta for gluten-free pasta, and ensure your soy sauce (if using) and any other packaged ingredients are gluten-free.

3. How long does this salad last in the fridge?
This tuna pasta salad can be stored in an airtight container in the refrigerator for up to 3 days. It’s perfect for meal prep or a make-ahead meal.

4. Can I add other vegetables?
Certainly! This recipe is flexible, so you can add or substitute other vegetables like bell peppers, zucchini, or spinach. Roasted vegetables would also add extra depth of flavor.

5. Can I make this salad vegan?
To make this salad vegan, substitute the canned tuna with plant-based protein options like chickpeas or grilled tofu, and adjust the dressing by using a plant-based mayonnaise or tahini.

Tips for Making the Perfect Tuna and Broccoli Pasta Salad

1. Don’t overcook the pasta: Be sure to cook your pasta al dente. Overcooked pasta will become mushy when mixed with the dressing and vegetables.
2. Blanch the vegetables: Blanching green beans and broccoli helps them retain their vibrant color and crisp texture. Quickly cooling them in ice water after blanching preserves their crunch.
3. Balance the acidity: If the lemon juice in the dressing is too tart for your taste, you can add a small pinch of sugar or drizzle of honey to balance the acidity.
4. Customize your salad: You can add extra protein by including hard-boiled eggs, grilled chicken, or shrimp. Feel free to experiment with other fresh herbs, like parsley or cilantro, to give it your personal touch.
5. Toast the pine nuts: If using pine nuts, toasting them lightly in a dry pan enhances their flavor and adds a lovely nutty aroma to the salad.

Storage Tips

• Refrigeration: Store any leftover tuna and broccoli pasta salad in an airtight container in the refrigerator for up to 3 days. The flavors may deepen as it sits, making it even tastier the next day.
• Freezing: This salad is not ideal for freezing because the texture of the pasta and vegetables may change after thawing. It’s best enjoyed fresh or refrigerated.
• Meal prep: This salad is a great option for meal prep. Make a large batch, and portion it into individual containers for quick and easy lunches throughout the week.

Conclusion

This Tuna and Broccoli Pasta Salad with sun-dried tomatoes, fresh vegetables, and a zesty garlic-lemon dressing is a versatile, nutritious, and delicious dish that works for any meal. It’s easy to prepare and can be adapted to suit various dietary preferences. Whether you’re looking for a quick weeknight dinner or a flavorful meal-prep option, this salad is sure to satisfy your taste buds and keep you feeling full and energized. With its combination of vibrant vegetables, savory tuna, and creamy dressing, it’s bound to become a staple in your recipe collection. Enjoy!