Pasta with Tuna and Vegetables

Nutrition · per serving

Steps

1. 1

   Bring water for the pasta to a boil in a large pot, generously salt it, and cook the penne al dente according to package instructions. Cooking time as a reference: 9–11 minutes. Once done, reserve 150 ml of pasta water and drain the pasta.

   180 g Penne (dry)
2. 2

   While the water is heating: peel and finely dice the onion, finely chop the garlic, roughly chop the parsley/basil, and squeeze the lemon.

   1 (approx. 70 g) Onion (medium)2 Garlic Cloves10 g (chopped) or 1 tsp dried Fresh Parsley or Basil½ lemon (approx. 1 tbsp juice) Lemon (juice)
3. 3

   Heat a large pan over medium heat and add the olive oil. Add the onion and sauté for 3–4 minutes until translucent, stirring occasionally.

   2 tbsp (30 ml) Olive Oil1 (approx. 70 g) Onion (medium)
4. 4

   Add the garlic and chili flakes and sauté for 30–45 seconds until fragrant (do not brown).

   2 Garlic Cloves½ tsp Chili Flakes (optional)
5. 5

   Add the diced tomatoes to the pan, season with salt and pepper, and let the sauce simmer gently over medium heat for 6–8 minutes until slightly thickened. Occasionally crush the tomatoes with a fork or spoon.

   400 g Diced Tomatoes (canned)to taste (approx. 1 tsp) Saltto taste Black Pepper, freshly ground
6. 6

   Add the spinach in portions to the sauce and stir until wilted (fresh) or fully thawed and warm (frozen).

   100 g Fresh Spinach (or thawed frozen, well-drained)
7. 7

   Roughly flake the drained tuna with a fork and add it to the pan. Gently fold it in to keep larger pieces of tuna intact. Warm briefly (1–2 minutes).

   160 g can, approx. 120 g drained Canned Tuna in its own juice (drained)
8. 8

   Add the drained pasta to the sauce, along with 1 tbsp of lemon juice and 2–4 tbsp of the reserved pasta water, and mix everything vigorously until the sauce coats the pasta well. Taste and adjust with more salt, pepper, or lemon juice if needed.

   180 g Penne (dry)½ lemon (approx. 1 tbsp juice) Lemon (juice)to taste (approx. 1 tsp) Saltto taste Black Pepper, freshly ground
9. 9

   Sprinkle the chopped parsley/basil on top and serve the pasta immediately. Tip: For meal prep, store in airtight containers and keep in the refrigerator for 24–48 hours; before eating, stir briefly and gently reheat in a pan with a splash of water or oil if needed.

   10 g (chopped) or 1 tsp dried Fresh Parsley or Basil

Origin & History

Simple pasta with canned goods is popular in Italy and globally as a quick everyday dish; canned tuna and tomato sauce have been popular pantry staples since the 20th century. This combination provides quickly available carbohydrates and protein – practical for athletic preparation days.