Ingredients

• 500 g pasta (penne, fusilli, or your preferred type)
• 1 onion, finely chopped
• 4 garlic cloves, minced
• 1 bay leaf
• 2 cans of tuna in sunflower oil (drain slightly, but keep some oil)
• 800 g blended tomatoes or passata
• 1 big carrot, grated or finely chopped
• Salt, to taste
• Black pepper, to taste
• Smoked paprika, to taste
• Turmeric, to taste
• Spicy seasoning (optional, to taste)
• Dried oregano, to taste
• Olive oil, for frying
• Fresh parsley, chopped (for garnish)

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Step-by-Step Instructions

Step 1: Cook the Pasta

1. Boil the Pasta
   Bring a large pot of salted water to a boil. Add the 500 g of pasta and cook according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.

Step 2: Prepare the Sauce Base

1. Sauté the Onion and Garlic
   In a large pan, heat a couple of tablespoons of olive oil over medium heat. Add the 1 chopped onion and 4 minced garlic cloves, and sauté until the onions become soft and translucent (about 5 minutes).
2. Add the Bay Leaf and Carrot
   Add the 1 bay leaf and the grated or finely chopped carrot to the onion mixture. Stir and cook for another 3-4 minutes, allowing the carrot to soften.

Step 3: Add the Tuna and Spices

1. Incorporate the Tuna
   Open the 2 cans of tuna and slightly drain them, leaving some of the oil for extra flavor. Add the tuna to the pan, breaking it up with a spoon, and cook for 2-3 minutes, allowing it to combine with the onion mixture.
2. Season the Sauce
   Add salt, black pepper, smoked paprika, turmeric, spicy seasoning (optional), and dried oregano to taste. Stir well to incorporate the flavors.

Step 4: Add the Tomatoes

1. Stir in the Tomatoes
   Pour the 800 g of blended tomatoes or passata into the pan, mixing it with the tuna and vegetables. Allow the sauce to simmer on medium-low heat for 10-15 minutes, stirring occasionally. This will give the flavors time to meld and the sauce to thicken slightly.

Step 5: Combine the Pasta and Sauce

1. Mix the Pasta and Sauce
   Once the sauce has thickened, remove the bay leaf and add the cooked pasta to the pan. Toss the pasta in the sauce until it is evenly coated.
2. Adjust Seasoning
   Taste the dish and adjust the seasoning if necessary, adding more salt, pepper, or spices according to your preference.

Step 6: Garnish and Serve

1. Garnish
   Turn off the heat and sprinkle the dish with freshly chopped parsley for a burst of color and freshness.
2. Serve
   Serve hot with a side of grated Parmesan or crusty bread if desired.

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Cooking Tips

1. Pasta Type
   You can use any type of pasta for this recipe, but shapes like penne, fusilli, or rigatoni work best because they hold the sauce well.
2. Carrot Texture
   If you prefer a smoother texture, finely grate the carrot so it blends seamlessly into the sauce.
3. Add Heat
   If you enjoy a spicy kick, add chili flakes or spicy seasoning when sautéing the onions and garlic.
4. Fresh Tomatoes
   If you prefer using fresh tomatoes, replace the passata with 6-8 ripe tomatoes, blanched and blended into a smooth sauce.
5. Cheese Topping
   For extra richness, sprinkle some grated Parmesan or mozzarella on top before serving.

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Storage

• Refrigeration
  Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave or gently heat in a pan with a splash of water or extra tomato sauce.
• Freezing
  This dish can be frozen for up to 2 months. Let it cool completely before transferring to a freezer-safe container. Thaw overnight in the fridge before reheating.

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Nutritional Facts (Per Serving)

(Based on 6 servings)

• Calories: 450 kcal
• Protein: 25 g
• Fat: 15 g
• Carbohydrates: 50 g
• Fiber: 6 g
• Sugar: 10 g
• Sodium: 600 mg

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FAQs

1. Can I use fresh tuna instead of canned tuna?

Yes, you can use fresh tuna, but it will require more cooking time. Sear the fresh tuna separately and then add it to the sauce at the end to avoid overcooking.

2. What can I use as a substitute for passata?

You can substitute passata with blended canned tomatoes or fresh tomatoes. You may need to simmer the sauce a little longer if using fresh tomatoes to achieve the right consistency.

3. Can I make this dish vegetarian?

Yes, simply omit the tuna and replace it with chickpeas or lentils for a plant-based version. You can also add more vegetables like zucchini, bell peppers, or spinach.

4. Can I add cheese to this recipe?

Absolutely! Adding grated Parmesan or mozzarella to the top of the dish before serving will enhance the richness and creaminess.

5. Is this dish suitable for meal prep?

Yes, this dish is great for meal prep. It keeps well in the fridge and freezer, and you can easily make a large batch and store it for future meals.

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Conclusion

The Tuna Pasta with Tomato Sauce is a delicious and nutritious meal that’s perfect for anyone looking for a quick yet satisfying dish. The combination of tender pasta, protein-packed tuna, and flavorful tomato sauce is not only filling but also loaded with nutrients. With the option to adjust spices and ingredients to suit your taste, this recipe offers plenty of flexibility. Whether you’re cooking for your family or preparing meals in advance, this recipe is sure to become a staple in your kitchen.