Healthy Tuna Pasta Salad with Peas (Serve Cold)

Perfect for bringing to your next potluck or BBQ, this Healthy Tuna Pasta Salad with Peas (Serve Cold) comes together in just 20 minutes! Packed with vibrant vegetables and canned tuna, it features short noodles coated in a lusciously creamy Greek yogurt dressing. Serve this tuna pasta salad cold with an extra sprinkling of salt and pepper for a refreshing dish that everyone will love.

Why You’ll Love This Recipe

• Quick Preparation: This salad is ready in just 20 minutes, making it ideal for busy weeknights or last-minute gatherings.
• Nutritious Ingredients: Packed with protein from the tuna and fiber from the vegetables, it’s a wholesome choice for health-conscious eaters.
• Versatile Serving Options: Perfect as a main dish, side dish, or even a picnic food; it fits any occasion beautifully.
• Delicious Flavor: The creamy Greek yogurt dressing adds a rich taste without unnecessary calories, making it both satisfying and healthy.
• Customizable Recipe: Feel free to swap in your favorite veggies or substitute ingredients to suit your tastes.

Tools and Preparation

To create this delightful salad, you’ll need some essential tools that make the process easier and more efficient.

Essential Tools and Equipment

• Large mixing bowl
• Whisk
• Measuring cups
• Cutting board
• Kitchen knife
• Colander

Importance of Each Tool

• Large mixing bowl: Essential for combining all ingredients without spilling.
• Whisk: Useful for creating a smooth dressing by thoroughly mixing the Greek yogurt and mayonnaise.
• Cutting board & Kitchen knife: Necessary for easily chopping vegetables into bite-sized pieces.

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Ingredients

• 1 375g box whole wheat rotini pasta (or fusilli/penne)
• 1/2 cup chopped cucumber
• 1/2 cup chopped celery
• 1 cup chopped red bell pepper (or sliced cherry tomatoes)
• 1 cup cooked frozen peas
• 1 12 oz. can flaked white tuna (drained)
• 1 cup plain Greek yogurt
• 1/2 cup light mayonnaise
• 2 tsp lemon juice
• 1 tsp dijon mustard
• 1/4 cup chopped fresh dill
• 1 tsp garlic powder
• 1/2 tsp salt (or to taste)
• 1/2 tsp pepper (or to taste)

How to Make Healthy Tuna Pasta Salad with Peas (Serve Cold)

Step 1: Cook the Pasta

1. Cook pasta according to package directions.
2. Drain the pasta and rinse it under cool water to stop cooking.

Step 2: Combine Salad Ingredients

1. In a large bowl, add the cooled pasta along with chopped cucumber, chopped celery, chopped red bell pepper, cooked frozen peas, and flaked tuna.

Step 3: Prepare the Dressing

1. In a separate bowl, whisk together plain Greek yogurt, light mayonnaise, lemon juice, and dijon mustard.
2. Stir in chopped dill, garlic powder, salt, and pepper until well combined.

Step 4: Mix Everything Together

1. Pour the dressing over the salad ingredients.
2. Mix well until all ingredients are coated evenly. Taste and adjust seasoning if necessary.

Step 5: Chill Before Serving

If you can, chill the pasta salad in the fridge for about 20–30 minutes before serving. Enjoy!

How to Serve Healthy Tuna Pasta Salad with Peas (Serve Cold)

This Healthy Tuna Pasta Salad with Peas is perfect for any occasion. Whether it’s a picnic, potluck, or casual dinner, serving it cold enhances the flavors and makes it refreshing.

As a Main Dish

• Serve large portions for a hearty meal that can stand alone.
• Pair with crusty bread or whole grain rolls for a satisfying dining experience.

As a Side Dish

• Offer as a side at barbecues or cookouts, complementing grilled meats or vegetables.
• Perfect alongside other salads, providing variety on the plate.

For Meal Prep

• Pack individual servings in mason jars for easy lunches throughout the week.
• Mix in extra greens like spinach or arugula to boost nutrition and flavor.

With Extra Toppings

• Add sliced olives or cherry tomatoes on top just before serving for added color and taste.
• Sprinkle with additional fresh herbs like parsley or basil to elevate the dish.

How to Perfect Healthy Tuna Pasta Salad with Peas (Serve Cold)

To make this recipe even more delicious, consider these tips. They will help enhance the overall taste and texture of your salad.

• Choose quality tuna – Use high-quality canned tuna for better flavor and texture.
• Chill completely – Allowing the salad to chill in the fridge for 20-30 minutes before serving enhances the flavors.
• Mix in seasonal veggies – Incorporate fresh, seasonal vegetables to add crunch and nutrients.
• Adjust seasoning – Taste before serving; adjust salt and pepper according to your preference.
• Experiment with dressings – Try adding different herbs or spices to customize the dressing further.

Best Side Dishes for Healthy Tuna Pasta Salad with Peas (Serve Cold)

Pairing side dishes with your Healthy Tuna Pasta Salad can create a well-rounded meal. Here are some great options:

1. Grilled Vegetables – Colorful bell peppers, zucchini, and asparagus drizzled with olive oil for a smoky flavor.
2. Coleslaw – A crunchy cabbage slaw adds freshness; try using apple cider vinegar for tanginess.
3. Fruit Salad – A mix of seasonal fruits provides a sweet contrast to the savory pasta salad.
4. Roasted Potatoes – Crispy roasted potatoes seasoned with herbs make a filling side option.
5. Caprese Salad – Fresh tomatoes, mozzarella, and basil drizzled with balsamic glaze complement the pasta salad perfectly.
6. Quinoa Salad – A light quinoa salad mixed with cucumbers and lemon vinaigrette offers additional protein and fiber.
7. Garlic Bread – Warm garlic bread is an easy addition that pairs well with any cold dish.

Common Mistakes to Avoid

Avoiding common mistakes can enhance your cooking experience and ensure a delicious outcome. Here are some pitfalls to steer clear of:

• Skipping the Rinsing Step – Not rinsing the pasta after cooking can lead to sticky noodles. Always rinse with cool water to stop the cooking process and remove excess starch.
• Overcooking the Pasta – Cooking pasta for too long can make it mushy. Follow package instructions carefully and aim for al dente texture.
• Neglecting Seasoning – Forgetting to season your salad will result in bland flavors. Taste as you mix, and add salt and pepper to elevate the dish.
• Not Chilling Before Serving – Serving the salad immediately can lead to less flavor development. Allowing it to chill for 20-30 minutes enhances its taste and texture.
• Ignoring Ingredient Proportions – Using too much or too little of an ingredient can throw off the balance. Measure ingredients accurately for the best results.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Lasts up to 3 days in the fridge.

Freezing Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Not recommended for freezing due to texture changes.
• Best enjoyed fresh.

Reheating Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Oven – Preheat to low heat, cover, and warm gently without cooking further.
• Microwave – Heat in short intervals, stirring often; avoid overheating.
• Stovetop – Gently warm in a pan over low heat, stirring frequently.

Frequently Asked Questions

This section addresses some common queries about this recipe.

Can I use different pasta shapes for Healthy Tuna Pasta Salad with Peas (Serve Cold)?

You can definitely use any short pasta shape like fusilli or penne. They all work well with the dressing and ingredients.

How can I customize my Healthy Tuna Pasta Salad with Peas?

Feel free to add other veggies like carrots or broccoli, or swap out tuna for canned chicken or chickpeas for a vegetarian option.

Is this salad suitable for meal prep?

Yes! This salad stores well in the refrigerator for several days, making it perfect for meal prep lunches or quick dinners.

What can I serve alongside Healthy Tuna Pasta Salad with Peas?

This salad pairs nicely with grilled chicken or fish, making it a versatile option for any meal.

Final Thoughts

Healthy Tuna Pasta Salad with Peas is not only quick and easy but also packed with nutrients. Its creamy Greek yogurt dressing adds a delightful touch while keeping it light. You can customize it based on your preferences, making it suitable for various occasions. Give this recipe a try—you won’t be disappointed!