400g wholegrain pasta
50ml oil, preferably rapeseed, olive or sunflower
200g broccoli, fresh or frozen
150g onion, thinly sliced
30g chopped garlic
80 g celery, thinly sliced (optional)
10g dried thyme (optional)
200g carrots, grated or cut in thin slices
150g diced fresh tomatoes or 100g canned tomatoes
300g canned tuna
Spices and pepper
Soy sauce, preferably low sodium (optional)
30g fresh basil or 5g dried (optional)
* In a pot with plenty of water, cook the pasta according to the instructions on the package. Try to avoid overcooking, to keep the nutritional properties and texture of the pasta. Cool the pasta under running water, drizzle with some oil and set aside.
* Cook the broccoli in boiling water for 8 minutes (or 10 minutes for frozen broccoli), drain and set aside.
Meanwhile, sauté the onion, garlic and celery with a drizzle of oil for 5–8 minutes over a medium heat. Add the dried thyme and carrot and cook for another 5 minutes over a medium heat.
* Add the tomato and tuna. Stir the sauce and let it cook for another 10 minutes, tasting and refining the flavors with herbs and spices, if needed.
* Add the pasta and broccoli to the sauce and stir until hot. Flavor with a small amount of low-sodium soy sauce if desired and serve with finely chopped basil. (Chef Nuno Queiroz Ribeiro)