Mediterranean tuna pasta salad

Mediterranean tuna pasta salad with penne, tuna, cherry tomatoes, Kalamata olives, capers and parsley – savoury, fresh and good for making ahead.

At a glance

• Serves 3
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 440 kcal per serving
• Protein: 30 g
• Fat: 14 g
• Carbs: 48 g

Ingredients

• 250 g penne
• 2 tins of tuna (in spring water or olive oil)
• 100 g cherry tomatoes
• 50 g Kalamata olives
• 2 tbsp capers
• ½ onion
• 2 tbsp olive oil
• 1 tbsp lemon juice
• ½ bunch of parsley
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve

1. Cook the penne in salted water until al dente, drain and leave to steam dry briefly so the salad doesn't turn watery.
2. Drain the tuna and break it into rough chunks with a fork. Halve the cherry tomatoes and Kalamata olives and finely dice the onion.
3. Mix the penne, tuna, cherry tomatoes, Kalamata olives, capers and onion loosely in a large bowl.
4. Pour over the olive oil and lemon juice and mix everything gently. Season to taste with salt and pepper.
5. Finely chop the parsley and fold it in so the salad tastes fresher and gets a little more flavour.
6. Serve lukewarm or cold. Leave to stand briefly before serving so the flavours come together more fully.

Good to know

For me, a pasta salad like this is just right when things need to be uncomplicated but still really good. Fresh, salty, lemony – and still great the next day.

Swaps

Penne → chickpea pasta (more fibre and usually more protein). Tuna → tinned wild salmon (also provides protein, and more omega-3 fatty acids). Onion → spring onion (often milder). Olive oil → avocado oil (similar fatty acid profile, more neutral flavour).

Allergens

Contains fish and gluten (penne). For children, only with finely chopped ingredients and little salt; in pregnancy the well-cooked pasta is fine, but limit tinned tuna, as the NHS advises, because of its mercury content.

Dairy-free recipes