Penne with Tuna, Capers and Beans

Health score
42%
Penne with Tuna, Capers and Beans
20 min.
5
483kcal

Suggestions


If you're seeking a delicious and satisfying dish that's both quick to prepare and packed with flavor, look no further than this Penne with Tuna, Capers, and Beans. Perfectly suited for a light lunch or a main course, this recipe pairs the robust taste of tuna with the creaminess of cannellini beans, all tossed together with the bright notes of capers and freshly squeezed lemon juice. In a mere 20 minutes, you can whip up a meal that's not only easy to make but also a delightful blend of textures and tastes.

The combination of pasta, beans, and tuna creates a hearty dish that boasts 483 kcal per serving, making it an excellent choice for those looking to indulge without sacrificing nutrition. Plus, the addition of fresh basil adds an aromatic touch that elevates the entire experience. Whether you're entertaining guests or simply looking for a tasty weeknight dinner, this dish will impress and satisfy. With a harmonious balance of protein, healthy fats, and carbohydrates, it's a meal that will keep you fueled throughout your day.

Get ready to bring this vibrant pasta dish to your table, and enjoy the delicious flavors that come together in one hearty bowl. Your taste buds are in for a treat!

Ingredients

  • leaves basil fresh
  • 15.5 oz cannellini beans drained and rinsed canned
  • oz tuna packed in oil, not drained canned
  • tablespoons capers chopped
  • teaspoons juice of lemon 
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons parmesan grated
  • 12 ounces penne pasta 
  • servings salt and pepper 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add pasta and cook until al dente, about 11 minutes or as package label directs.
  3. Put tuna and oil from can into a small heatproof bowl and gently flake with a fork.
  4. Add beans, capers and lemon juice. Stir to combine, taking care not to crush beans. Ladle in 1/2 cup of boiling water from pot with pasta.
  5. Drain pasta and return to pot.
  6. Add tuna mixture and olive oil; toss gently.
  7. Sprinkle with grated Parmesan, top with basil and serve warm.

Nutrition Facts

Calories483kcal
Protein17.82%
Fat24.13%
Carbs58.05%

Properties

Glycemic Index
34
Glycemic Load
24.91
Inflammation Score
-5
Nutrition Score
18.43217380928%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
0.29mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
4.2mg
Quercetin
5.53mg

Nutrients percent of daily need

Calories:482.64kcal
24.13%
Fat:12.9g
19.84%
Saturated Fat:2.15g
13.41%
Carbohydrates:69.82g
23.27%
Net Carbohydrates:63.31g
23.02%
Sugar:2.15g
2.39%
Cholesterol:11.57mg
3.86%
Sodium:385.24mg
16.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.44g
42.88%
Selenium:64.12µg
91.6%
Manganese:1.09mg
54.33%
Phosphorus:261.82mg
26.18%
Fiber:6.51g
26.02%
Iron:4.12mg
22.9%
Magnesium:89.53mg
22.38%
Copper:0.43mg
21.38%
Vitamin B3:4.1mg
20.49%
Folate:71.85µg
17.96%
Potassium:606.24mg
17.32%
Vitamin E:2.45mg
16.36%
Zinc:2.2mg
14.66%
Vitamin B6:0.26mg
12.84%
Vitamin B12:0.75µg
12.54%
Calcium:109.03mg
10.9%
Vitamin B1:0.16mg
10.4%
Vitamin K:10.41µg
9.92%
Vitamin B2:0.11mg
6.36%
Vitamin B5:0.51mg
5.11%
Vitamin D:0.35µg
2.33%
Vitamin C:0.93mg
1.13%