Description
This Creamy Tuna Pasta Salad with Peas is a quick, healthy, and satisfying dish perfect for lunch or a light dinner. Combining whole wheat pasta, fresh vegetables, and protein-rich tuna with a tangy Greek yogurt-based dressing, this salad offers a flavorful and nutritious meal that can be prepared in under an hour.
Ingredients
Scale
Pasta and Vegetables
- 8 oz Whole Wheat Rotini Pasta (can substitute with fusilli if desired)
- 1 cup Chopped Celery (optional)
- 1 cup Chopped Cucumber
- 1 cup Chopped Red Bell Pepper (can substitute with cherry tomatoes)
- 1 cup Cooked Frozen Peas (fresh peas can also be used)
Protein
- 1 can Flaked White Tuna (canned)
Dressing
- 1 cup Plain Greek Yogurt (do not substitute with regular yogurt)
- 1/4 cup Light Mayonnaise (can replace with additional Greek yogurt)
- 2 tbsp Lemon Juice (fresh lemons preferred)
- 1 tbsp Dijon Mustard (or yellow mustard for milder flavor)
- 1 tbsp Chopped Fresh Dill (or dried dill)
- 1 tsp Garlic Powder (or fresh garlic to taste)
- 1 tsp Salt (adjust to taste)
- 1 tsp Pepper (adjust to taste)
Instructions
- Cook Pasta: Bring a large pot of water to a boil and cook the whole wheat rotini pasta according to the package directions until al dente. Drain the pasta and rinse under cool water to stop the cooking process and cool the pasta for the salad.
- Prepare Vegetables: While the pasta is cooking, chop the celery, cucumber, and red bell pepper into bite-sized pieces. If using fresh peas, cook them until tender; if using frozen peas, thaw and drain them.
- Combine Pasta and Vegetables: In a large mixing bowl, add the cooled pasta, chopped celery, cucumber, red bell pepper, and cooked peas. Mix to evenly distribute the ingredients.
- Make the Dressing: In a separate bowl, whisk together the plain Greek yogurt, light mayonnaise, fresh lemon juice, and Dijon mustard until smooth and well combined. Stir in the chopped fresh dill, garlic powder, salt, and pepper to flavor the dressing.
- Mix Salad and Dressing: Pour the dressing over the pasta and vegetables mixture. Gently fold everything together to ensure each piece is coated evenly with the creamy dressing. Finally, fold in the flaked white tuna carefully to preserve its texture.
- Chill and Serve: Cover the bowl with plastic wrap or transfer the salad to an airtight container. Refrigerate for 20-30 minutes to allow the flavors to meld and the salad to chill. Serve cold for a refreshing and healthy meal.
Notes
- For extra crunch, add chopped celery or substitute with radishes.
- Use fresh peas when available for sweeter flavor.
- Greek yogurt provides creaminess with less fat than regular yogurt or mayonnaise.
- Adjust salt and pepper according to your taste preferences.
- This salad can be prepared a day in advance and stored refrigerated for up to 2 days.
- Substitute light mayonnaise with more Greek yogurt for a healthier dressing.
- Use gluten-free pasta if you have gluten sensitivities.
