Sautéed pasta with vegetables and canned tuna

May 18, 2020
Tuna pasta

INGREDIENTS:

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)

DIRECTIONS:

* 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)