Mediterranean Tuna and Bow Tie Pasta Delight
Experience a burst of Mediterranean flavors with this refreshing Tuna and Bow Tie Pasta Salad! Packed with protein-rich tuna and vibrant veggies like crunchy cucumbers and sweet cherry tomatoes, this salad is not only delicious but also perfect for meal prep. Tossed in a zesty lemon-oregano dressing and finished with creamy feta cheese, it’s an ideal choice for an office lunch or a picnic. Easily adaptable, you can substitute the tuna with cooked chicken breast, making it versatile for any palate. Best made ahead, this salad delights after chilling for at least 5 hours or even overnight, allowing the flavors to meld beautifully.
N/A
Servings
210
Calories
14
Ingredients
Ingredients
dried bow tie pasta
4 ounces (cooked)
cucumber
1 (quartered, seeded, and sliced into 1/2-inch pieces)
red onion
1 cup (chopped)
olive oil
1/2 cup (for dressing and tossing pasta)
lemon juice
1/3 cup (freshly squeezed)
dried oregano
1-2 teaspoons (to taste)
salt
to taste
pepper
to taste
grated parmesan cheese
2 tablespoons
garlic powder
1/2 teaspoon (optional)
chunky solid white tuna
1 (6 ounce) can (drained)
crumbled feta cheese
1 1/2 cups (or to taste)
cherry tomatoes
10 (halved or whole)
sliced black kalamata olives
3/4 cup (or to taste)
Instructions
1
Cook the dried bow tie pasta in a pot of salted boiling water until just firm-tender, about 7-8 minutes. Drain the pasta and rinse it under cold water to stop the cooking process. Transfer the cooled pasta to a large mixing bowl and toss it with 2-3 tablespoons of olive oil to prevent sticking.
2
In the bowl with the pasta, add the drained tuna, crumbled feta cheese, sliced cucumber, chopped red onion, halved cherry tomatoes, and sliced kalamata olives. Gently toss the ingredients together to combine evenly.
3
In a separate bowl, prepare the dressing by whisking together the remaining olive oil, lemon juice, dried oregano, garlic powder (if using), grated Parmesan cheese, and a pinch of salt and pepper. Adjust seasoning according to your taste.
4
Pour the dressing over the pasta salad mixture and toss well to ensure everything is coated in the dressing.
5
Cover the bowl with plastic wrap or a lid and refrigerate for a minimum of 5 hours, or overnight for the best flavor. Serve chilled.
Nutrition Information
15g
Fat
12g
Carbs
12g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Tuna and Bow Tie Pasta Delight?
It is a refreshing pasta salad featuring bow tie pasta, protein-rich tuna, crunchy vegetables, and a zesty lemon-oregano dressing.
How long should I cook the bow tie pasta?
Cook the pasta in salted boiling water for about 7-8 minutes until it is just firm-tender.
How do I prevent the pasta from sticking together?
After draining and rinsing the pasta under cold water, toss it with 2-3 tablespoons of olive oil to prevent sticking.
What type of tuna is best for this recipe?
The recipe recommends using one 6-ounce can of chunky solid white tuna, drained.
Can I substitute the tuna with another protein?
Yes, you can easily substitute the tuna with cooked chicken breast for a different flavor profile.
What ingredients are in the dressing?
The dressing consists of olive oil, freshly squeezed lemon juice, dried oregano, garlic powder, grated Parmesan cheese, salt, and pepper.
How long does this salad need to chill?
For the best flavor, refrigerate the salad for a minimum of 5 hours, or ideally overnight, to allow the flavors to meld.
Is this recipe good for meal prep?
Yes, this salad is perfect for meal prep as it stays fresh and the flavors improve after sitting in the refrigerator.
What vegetables are included in the salad?
The salad includes cucumber, red onion, cherry tomatoes, and sliced kalamata olives.
How should I prepare the cucumber?
The cucumber should be quartered, seeded, and sliced into 1/2-inch pieces.
How many calories are in one serving?
Each serving contains approximately 210 calories.
What is the protein content of this pasta dish?
This recipe provides 12 grams of protein per serving.
How much fat is in this recipe?
There are 15 grams of fat per serving.
How many carbohydrates are in a serving?
Each serving contains 12 grams of carbohydrates.
Is the garlic powder required?
No, the 1/2 teaspoon of garlic powder is optional based on your preference.
How much feta cheese should I use?
The recipe calls for 1.5 cups of crumbled feta cheese, though you can adjust this to your taste.
What kind of olives are recommended?
The recipe specifically suggests using 3/4 cup of sliced black kalamata olives.
Should the cherry tomatoes be cut?
You can use the 10 cherry tomatoes either halved or kept whole.
Is the lemon juice fresh or bottled?
The recipe specifies 1/3 cup of freshly squeezed lemon juice for the best citrus flavor.
How much pasta do I need for this recipe?
You will need 4 ounces of dried bow tie pasta.
Can I serve this salad immediately?
While you can, it is highly recommended to let it chill for at least 5 hours to allow the dressing to soak into the ingredients.
Is this dish suitable for a picnic?
Yes, it is an ideal choice for a picnic or an office lunch because it is served chilled and travels well.
Can I use a different type of pasta shape?
While bow tie pasta is traditional for this delight, you can substitute other short pasta shapes like rotini or penne.
How much olive oil is used in total?
The recipe uses 1/2 cup of olive oil total, divided between tossing the pasta and making the dressing.
What type of Parmesan cheese is used?
The recipe calls for 2 tablespoons of grated Parmesan cheese.
How do I ensure the dressing is well mixed?
Whisk the olive oil, lemon juice, herbs, and cheese together in a separate bowl before pouring it over the salad.
Is there a lot of salt in this recipe?
Salt and pepper are added 'to taste,' allowing you to control the sodium levels according to your preference.
Does the recipe use dried or fresh oregano?
The recipe calls for 1-2 teaspoons of dried oregano.
What is the texture of the finished salad?
It is a mix of firm-tender pasta, crunchy vegetables, creamy feta, and flaky tuna.
How many red onions should I use?
You should use 1 cup of chopped red onion.