Wholesome Tuna and Veggie Pasta Salad
Brighten up your lunch or snack time with this Wholesome Tuna and Veggie Pasta Salad, a nutritious and flavorful twist on a classic dish. Perfect for picnics, cookouts, or weeknight meals, this salad combines whole wheat pasta with protein-rich tuna and an abundance of colorful vegetables, including sweet peas and edamame for a delightful crunch. Enhanced by fresh herbs and a light, creamy dressing, it's an indulgence you can feel good about. Plus, the subtle hint of celery seed adds a unique flavor dimension, even for those who aren’t fans of celery! Refreshing, satisfying, and easy to make, this salad is sure to become a favorite in your recipe rotation.
N/A
Servings
300
Calories
12
Ingredients
Ingredients
Whole wheat pasta
8 ounces (Cooked al dente)
Frozen edamame, shelled
1/2 cup (Added to pasta during the last minute of cooking)
Frozen peas
1/2 cup (Added to pasta during the last minute of cooking)
Light chunk tuna in water
12 ounces (Drained)
Light mayonnaise
1 1/4 cups (None)
Vidalia onion
1/2 cup (Finely chopped)
Green onions
3 tablespoons (Snipped)
Parsley
1/4 cup (Chopped)
Celery seed
1/2 teaspoon (None)
Dried dill
1 tablespoon (None)
Kosher salt
3 teaspoons (None)
Pepper
1 dash (None)
Instructions
1
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook until al dente, usually about 8-10 minutes. In the last minute of cooking, add the shelled edamame and frozen peas to the pasta pot.
2
Once cooked, drain the pasta, edamame, and peas in a colander and cool them under running cold water. Set aside to drain completely.
3
In a large mixing bowl, combine the drained tuna, light mayonnaise, finely chopped Vidalia onion, snipped green onions, and chopped parsley. Add the celery seed, dried dill, kosher salt, and dash of pepper. Mix thoroughly until well blended.
4
Carefully fold in the cooled pasta, edamame, and peas, ensuring everything is evenly coated with the dressing.
5
Cover the bowl with plastic wrap or a lid and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
6
When ready to serve, line a gently sloped serving bowl with fresh lettuce leaves. Scoop the tuna and veggie pasta salad into the bowl, and garnish with additional chopped parsley and whole parsley sprigs for a vibrant presentation.
Nutrition Information
10g
Fat
30g
Carbs
18g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Wholesome Tuna and Veggie Pasta Salad?
It is a nutritious and flavorful twist on a classic pasta salad, combining whole wheat pasta with protein-rich tuna and colorful vegetables like peas and edamame.
What type of pasta is used in this recipe?
The recipe calls for 8 ounces of whole wheat pasta cooked al dente.
How long should I cook the pasta?
The whole wheat pasta should be boiled for approximately 8 to 10 minutes until it is al dente.
When do I add the frozen vegetables to the pot?
Add the shelled edamame and frozen peas to the pasta pot during the last minute of the pasta's cooking time.
Should I rinse the pasta after cooking?
Yes, once cooked and drained, the pasta and vegetables should be cooled under running cold water.
What kind of tuna is recommended?
The recipe uses 12 ounces of light chunk tuna in water, which should be thoroughly drained.
What is the base of the dressing?
The dressing is made with 1 1/4 cups of light mayonnaise combined with herbs and spices.
What types of onions are used?
The salad contains a combination of finely chopped Vidalia onion and 3 tablespoons of snipped green onions.
Which fresh herbs are included?
The recipe includes 1/4 cup of chopped fresh parsley, plus additional sprigs for garnish.
What gives the salad its unique flavor?
A half teaspoon of celery seed is included to add a unique flavor dimension without the texture of raw celery.
Are there dried herbs in the recipe?
Yes, one tablespoon of dried dill is used to enhance the flavor of the tuna mixture.
How much salt is required?
The recipe calls for 3 teaspoons of kosher salt.
Does the recipe include pepper?
Yes, a dash of pepper is added to the dressing mixture.
How should the ingredients be combined?
First mix the tuna, mayonnaise, onions, and spices, then carefully fold in the cooled pasta and vegetables.
How long does the salad need to chill?
The salad should be refrigerated for at least 30 minutes to allow the flavors to meld together.
How do you serve this pasta salad?
Scoop the salad into a bowl lined with fresh lettuce leaves and garnish with parsley.
What are the calorie counts for this dish?
This recipe contains approximately 300 calories per serving.
How much protein is in a serving?
Each serving provides about 18 grams of protein.
What is the fat content of this salad?
There are 10 grams of fat per serving in this recipe.
How many carbohydrates does it contain?
The salad contains 30 grams of carbohydrates per serving.
Is this recipe suitable for picnics?
Yes, it is specifically described as perfect for picnics, cookouts, and weeknight meals.
Can I use regular mayonnaise?
The recipe specifies light mayonnaise to keep the dish wholesome, but regular mayonnaise can be substituted.
What vegetables provide the crunch?
Shelled edamame and frozen peas provide a delightful crunch and vibrant color.
Is this a quick meal?
Yes, it is tagged as a quick meal because the preparation is simple and the pasta cooks quickly.
How many ingredients are in this recipe?
There are a total of 12 main ingredients used to create this salad.
Is this recipe healthy?
Yes, it is tagged as healthy due to the use of whole wheat pasta, lean tuna, and various vegetables.
What is the texture of the dressing?
The dressing is light and creamy, ensuring everything is evenly coated.
Does this recipe contain edamame?
Yes, it includes 1/2 cup of shelled frozen edamame.
What kind of onion is Vidalia?
A Vidalia onion is a sweet variety of onion that blends well in cold salads.
Can I make this salad ahead of time?
Yes, chilling it for at least 30 minutes is recommended, making it an excellent make-ahead dish.