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) is an easy and delicious option. In just 20 minutes, you can create a colorful dish packed with vegetables and protein-rich canned tuna. The short noodles are coated in a creamy Greek yogurt dressing, making this dish both satisfying and nutritious. Serve it cold for a refreshing side that everyone will love!

Why You’ll Love This Recipe

• Quick Preparation: This salad comes together in just 20 minutes, making it perfect for last-minute gatherings.
• Nutritious Ingredients: Packed with whole wheat pasta, fresh veggies, and Greek yogurt, this dish is healthy and filling.
• Versatile Serving Options: Great as a side dish or main meal, this salad fits various occasions from BBQs to lunchboxes.
• Flavorful Dressing: The creamy Greek yogurt dressing adds a tangy twist that enhances the overall flavor of the salad.
• Chill and Serve: Prepare ahead of time and let it chill, allowing the flavors to meld beautifully.

Tools and Preparation

To make your Healthy Tuna Pasta Salad with Peas (Serve Cold), you’ll need a few essential tools to ensure everything goes smoothly.

Essential Tools and Equipment

• Large mixing bowl
• Cutting board
• Chef’s knife
• Whisk
• Measuring cups and spoons

Importance of Each Tool

• Large mixing bowl: Provides ample space for combining all ingredients without spilling.
• Whisk: Ensures your dressing is smooth and well-blended for optimal flavor.
• Chef’s knife: A sharp knife makes chopping vegetables quick and easy.

Ingredients

For the Pasta Salad

• 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)

For the Dressing

• 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)

For Garnish

• 2 tablespoons fresh parsley, finely chopped

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

Step 1: Cook the Pasta

Cook pasta according to package directions. Once done, drain and rinse with cool water. Add the pasta to a large mixing bowl along with chopped cucumber, celery, red bell pepper, peas, and tuna.

Step 2: Prepare the Dressing

In a separate bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, and dijon mustard until smooth. Stir in chopped dill, garlic powder, salt, and pepper until well-combined.

Step 3: Combine Salad Ingredients

Pour the dressing over the salad ingredients in the large bowl. Mix well until everything is evenly coated. Taste the salad and season with additional salt and pepper if needed.

Step 4: Chill Before Serving

For best flavor, chill the pasta salad in the fridge for about 20–30 minutes before serving. Enjoy this refreshing dish cold!

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

Serving a healthy tuna pasta salad with peas is easy and versatile. This dish is perfect for gatherings or a quick meal at home. Here are some delightful serving suggestions to enhance your experience.

With Fresh Greens

• Over a Bed of Lettuce: Place the tuna pasta salad on crisp romaine or spinach for added freshness.
• In Lettuce Wraps: Use large lettuce leaves to create wraps filled with the salad for a low-carb option.

As a Sandwich Filling

• Tuna Salad Sandwich: Spread the pasta salad between two slices of whole grain bread for a satisfying sandwich.
• Stuffed Pita: Fill pita pockets with the salad for a fun twist that adds crunch.

Accompanied by Dips

• Hummus Side: Serve alongside hummus and veggies for a balanced snack.
• Guacamole Dip: Pair with guacamole for an extra creamy texture that complements the salad.

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

To ensure your healthy tuna pasta salad is always delicious, consider these helpful tips. They can elevate your dish to new heights.

• Bold Flavor Boost: Add capers or olives to introduce a salty kick that enhances the overall taste.
• Crunchy Texture: Include chopped nuts, like walnuts or almonds, for added crunch and nutrition.
• Fresh Herbs: Experiment with other herbs, such as parsley or basil, to vary the flavors in your salad.
• Zesty Additions: A splash of vinegar or extra lemon juice can brighten up the dish even more.
• Custom Veggies: Feel free to substitute vegetables based on seasonal availability, like zucchini or asparagus.
• Meal Prep Friendly: Make this salad ahead of time; it stores well in the fridge for up to 3 days!

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

Pairing side dishes with your healthy tuna pasta salad can elevate your meal. Here are some excellent options that complement its flavors beautifully.

1. Garlic Bread: Warm and buttery garlic bread is an irresistible choice that pairs perfectly with the creaminess of the salad.
2. Coleslaw: A tangy coleslaw adds crunch and balances the creaminess of the pasta salad.
3. Fruit Salad: A refreshing fruit salad brings sweetness and brightens up your plate beautifully.
4. Pickle Platter: Assorted pickles provide a delightful contrast in flavor and texture.
5. Roasted Vegetables: Oven-roasted veggies bring out natural sweetness and add depth to your meal.
6. Chips & Salsa: Crunchy tortilla chips served with fresh salsa offer great texture alongside your tuna pasta salad.

Common Mistakes to Avoid

Making a Healthy Tuna Pasta Salad with Peas (Serve Cold) can be a breeze, but there are common pitfalls that can affect the final dish.

• Overcooking the pasta: Cooking the pasta for too long can make it mushy. Follow the package instructions closely and aim for al dente to ensure a firm texture.

• Skipping the chilling step: Not allowing the salad to chill can result in a less flavorful dish. Refrigerate it for at least 20-30 minutes before serving to let the flavors meld.

• Using low-quality tuna: Choosing inexpensive tuna can lead to a bland salad. Opt for high-quality canned tuna for better flavor and texture.

• Neglecting seasoning: Forgetting to taste and adjust seasoning can leave your salad flat. Always taste before serving and adjust salt and pepper as needed.

• Not balancing ingredients: Overloading on one ingredient can throw off the salad’s balance. Ensure you have a good mix of veggies, protein, and dressing for optimal flavor.

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 3 days in the fridge.
• Make sure to label the container with the date for tracking freshness.

Freezing Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Freezing is not recommended as it can alter texture.
• If necessary, store in a freezer-safe container.
• Consume within 1 month if frozen, but best enjoyed fresh.

Reheating Healthy Tuna Pasta Salad with Peas (Serve Cold)

• Oven: Preheat oven to 350°F (175°C), spread salad evenly on a baking sheet, and heat for about 10-15 minutes.

• Microwave: Place salad in a microwave-safe dish; cover and heat on medium power for 1-2 minutes. Stir halfway through.

• Stovetop: Heat in a skillet over medium-low heat while stirring gently until warmed through, about 5 minutes.

Frequently Asked Questions

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

Yes, you can substitute whole wheat rotini with any short pasta like fusilli or penne. Just ensure it’s cooked according to package instructions.

How long does Healthy Tuna Pasta Salad with Peas (Serve Cold) last?

The salad will stay fresh in the refrigerator for about 3 days when stored properly in an airtight container.

Can I add other vegetables to this tuna pasta salad?

Absolutely! Feel free to customize it by adding vegetables like corn, carrots, or even spinach based on your preference.

Is this recipe suitable for meal prep?

Yes, this Healthy Tuna Pasta Salad is perfect for meal prep, making it easy to grab during busy weekdays or pack for lunches.

Final Thoughts

This Healthy Tuna Pasta Salad with Peas (Serve Cold) is not only quick and easy but also versatile enough to adapt to your tastes. Whether you’re bringing it to a gathering or enjoying it at home, its creamy texture and fresh flavors will impress everyone. Don’t hesitate to customize it with your favorite veggies or herbs! Give it a try today!