Mediterranean Tuna & Veggie Pasta Salad
Delight in this Mediterranean-inspired Tuna & Veggie Pasta Salad, a nutritious one-dish meal packed with protein, fiber, and vibrant flavors. Combining tender, hearty pasta with tender-crisp veggies, savory tuna, and a creamy yet tangy dressing, this salad is perfect for a quick lunch or a light dinner. It's not only easy to prepare but also versatile, allowing you to customize with your favorite ingredients or use what you have on hand. Serve it chilled as a refreshing dish or over a bed of greens for an added crunch. This healthy pasta salad is a delightful addition to any summer picnic or potluck.
4
Servings
320
Calories
10
Ingredients
Ingredients
Tuna in water
2 cans (6 ounces each) (drained)
Miracle Whip
1/2 cup
Nonfat plain yogurt
4 ounces
Italian dressing
1/3 cup
Pasta (any type, wacky mac veggie spirals recommended)
4 cups (cooked, rinsed in cool water, and drained)
Frozen vegetables (California mix recommended)
1 bag (16 ounces) (cooked and cooled)
Parmesan cheese, grated
1/3 cup
Herbes de Provence
1 teaspoon
Celery salt
1 dash
Dill
1 dash
Instructions
1
In a large pot, bring water to a boil and add a dash of salt. Cook the pasta according to package instructions until al dente. Once cooked, drain and rinse the pasta under cold water to stop the cooking process.
2
While the pasta is cooking, prepare a large mixing bowl with a lid. Add the drained tuna, Miracle Whip, nonfat plain yogurt, Italian dressing, cooked and cooled frozen vegetables, grated Parmesan cheese, herbes de Provence, celery salt, and dill into the bowl.
3
Once the pasta has cooled, add it to the mixing bowl with the other ingredients. Gently toss everything together until well combined and evenly coated with the dressing.
4
Cover the bowl with the lid and refrigerate for a minimum of 2 hours, or ideally overnight, to allow the flavors to meld.
5
To serve, enjoy the pasta salad on its own, over a bed of mixed greens, or with baked potatoes or crackers. Feel free to customize with your favorite veggies or salad add-ins for a personal touch. This recipe can easily be made gluten-free by using gluten-free pasta.
Nutrition Information
10.5g
Fat
40g
Carbs
18.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Tuna & Veggie Pasta Salad?
It is a nutritious one-dish meal packed with protein and fiber, featuring pasta, veggies, savory tuna, and a creamy tangy dressing.
How many servings does this pasta salad recipe provide?
This recipe is designed to serve 4 people.
What are the total calories per serving?
Each serving contains approximately 320 calories.
How much protein is in each serving of this salad?
There are 18.5 grams of protein per serving.
What is the fat content for this recipe?
The salad contains 10.5 grams of fat per serving.
How many carbohydrates are in the Mediterranean Tuna & Veggie Pasta Salad?
There are 40 grams of carbohydrates per serving.
What type of pasta is recommended for this dish?
Wacky mac veggie spirals are recommended, though any type of pasta can be used.
Is it possible to make this recipe gluten-free?
Yes, you can easily make this gluten-free by using your preferred gluten-free pasta.
What kind of frozen vegetables should I use?
A 16-ounce bag of California mix frozen vegetables is recommended for this recipe.
How much tuna is required for the salad?
The recipe calls for two 6-ounce cans of tuna in water, drained.
What ingredients are used for the dressing base?
The dressing is made from Miracle Whip, nonfat plain yogurt, and Italian dressing.
Which herbs and spices provide the Mediterranean flavor?
The flavor comes from Herbes de Provence, celery salt, and dill.
How long should the pasta salad be refrigerated before serving?
It should be refrigerated for a minimum of 2 hours, though overnight is ideal for the flavors to meld.
What are some ways to serve this pasta salad?
You can serve it on its own, over mixed greens, or accompanied by baked potatoes or crackers.
How should the pasta be prepared?
Cook the pasta until al dente, drain it, and rinse it under cold water to stop the cooking process.
Do the frozen vegetables need to be cooked before adding them?
Yes, the frozen vegetables should be cooked and then cooled before mixing into the salad.
What type of cheese is used in this recipe?
The recipe uses 1/3 cup of grated Parmesan cheese.
How many total ingredients are listed in this recipe?
There are 10 ingredients required to make this dish.
Is this salad a good option for summer events?
Yes, it is a delightful addition to summer picnics or potlucks.
Can I customize the ingredients in this salad?
Yes, it is a versatile dish that allows you to use your favorite vegetables or whatever you have on hand.
What is the recipe category?
This dish is categorized as a One Dish Meal.
How much Miracle Whip is needed?
The recipe requires 1/2 cup of Miracle Whip.
What is the amount of yogurt used in the dressing?
You will need 4 ounces of nonfat plain yogurt.
What quantity of Italian dressing should I add?
The recipe specifies 1/3 cup of Italian dressing.
How much Herbes de Provence is used for seasoning?
The recipe calls for 1 teaspoon of Herbes de Provence.
What are some common tags for this recipe?
Common tags include tuna, pasta salad, healthy recipes, one dish meal, and mediterranean diet.
Should the tuna be in water or oil?
The recipe specifically lists tuna in water for this preparation.
What is the best way to combine the ingredients?
Gently toss everything in a large mixing bowl until well combined and evenly coated with the dressing.
Does this recipe include celery salt?
Yes, a dash of celery salt is used for seasoning.
What is the texture of the final dish?
The dish features tender-crisp vegetables and hearty pasta in a creamy yet tangy dressing.