Tuna-and-Green Bean Pasta Salad

Dairy Free
Health score
54%
Tuna-and-Green Bean Pasta Salad
45 min.
6
317kcal

Suggestions


Are you looking for a refreshing and nutritious dish to spice up your lunch or dinner? Look no further than this delightful Tuna-and-Green Bean Pasta Salad! With a perfect balance of flavors and textures, this dish is not only delicious but also a feast for the eyes. The tender gemelli pasta twirls around flaky albacore tuna and crisp green beans, creating a satisfying meal that’s sure to please everyone at the table.

This recipe masterfully combines the wholesome goodness of fresh ingredients with the bright zing of lemon juice and the rich depth of olive oil. Adding capers gives it a delightful briny kick, while fresh parsley enhances the vibrant flavor profile, making each bite a burst of freshness. Plus, it’s dairy-free, catering to a variety of dietary preferences without compromising on taste.

Ideal for busy lifestyles, this Tuna-and-Green Bean Pasta Salad can be prepared in just 45 minutes, making it a fantastic option for a quick lunch or a hearty side dish for dinner gatherings. With six generous servings, it’s perfect to bring along to potlucks or picnics, where it’s sure to be a hit. So why wait? Dive into this deliciously healthy pasta salad, and discover how easy it can be to create a satisfying meal that nourishes both body and soul!

Ingredients

  • 12 ounce albacore tuna in water flaked drained canned
  • 0.3 teaspoon pepper black freshly ground
  • 1.5 tablespoons capers 
  • cups gemelli cooked uncooked ( 2 cups short twisted pasta)
  • 0.3 cup parsley fresh chopped
  • 0.1 teaspoon garlic powder 
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil 
  • cups green beans and pan-roasted red onions 
  • 0.3 teaspoon salt 
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Cut beans into 1-inch pieces.
  2. Combine juice and next 5 ingredients ( juice through garlic powder) in a large bowl; stir well with a whisk.
  3. Add Green Beans and Pan-Roasted Red Onions, pasta, and remaining ingredients; toss well.

Nutrition Facts

Calories317kcal
Protein29.53%
Fat21.28%
Carbs49.19%

Properties

Glycemic Index
24.8
Glycemic Load
13.92
Inflammation Score
-6
Nutrition Score
17.151739006457%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
5.39mg
Luteolin
0.03mg
Kaempferol
2.73mg
Myricetin
0.57mg
Quercetin
7.52mg

Nutrients percent of daily need

Calories:316.54kcal
15.83%
Fat:7.44g
11.44%
Saturated Fat:1.29g
8.04%
Carbohydrates:38.68g
12.89%
Net Carbohydrates:32.7g
11.89%
Sugar:0.92g
1.02%
Cholesterol:23.81mg
7.94%
Sodium:369.89mg
16.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.23g
46.45%
Selenium:58.7µg
83.85%
Vitamin K:50.81µg
48.39%
Manganese:0.56mg
28.14%
Phosphorus:255.1mg
25.51%
Fiber:5.98g
23.92%
Folate:89.65µg
22.41%
Vitamin B3:4mg
19.99%
Iron:3.52mg
19.57%
Magnesium:62.12mg
15.53%
Copper:0.26mg
12.92%
Potassium:433.65mg
12.39%
Vitamin B6:0.24mg
12.04%
Vitamin B12:0.66µg
11.06%
Vitamin C:8.05mg
9.76%
Zinc:1.34mg
8.97%
Vitamin E:1.27mg
8.48%
Vitamin B1:0.12mg
7.99%
Vitamin D:1.13µg
7.56%
Vitamin B2:0.08mg
4.81%
Vitamin A:225.77IU
4.52%
Calcium:35.48mg
3.55%
Vitamin B5:0.31mg
3.13%
Source:My Recipes