Farfalle Tuna Salad
Elevate your next meal with this vibrant and satisfying Farfalle Tuna Salad, a quick and easy recipe brimming with Mediterranean flavors. Featuring tender bowtie pasta, flaky tuna in olive oil, juicy cherry tomatoes, crisp cucumber, tangy black olives, and the zest of fresh parsley, this colorful salad is tossed in a zippy dressing made with extra virgin olive oil, lemon juice, and Dijon mustard. Perfect for lunch, dinner, or meal prep, this dish is both light and hearty, making it a healthy and protein-packed option for busy days. Ready in just 30 minutes, it’s a delightful balance of fresh vegetables, savory tuna, and creamy pasta, perfect for serving chilled during warmer months or as a crowd-pleaser at your next gathering. Try this Farfalle Tuna Salad for an easy, flavorful way to refresh your meal rotation!
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Recipe Information
Ingredients
- 300 grams farfalle pasta
- 2 cans (150 grams each) canned tuna in olive oil
- 200 grams cherry tomatoes
- 1 medium cucumber
- 1 small red onion
- 100 grams black olives
- 2 tablespoons fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Bring a large pot of salted water to a boil. Add the farfalle pasta and cook according to the package instructions until al dente, about 10-12 minutes. Drain the pasta and rinse under cold water to cool it down. Set aside.
While the pasta cooks, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley. Set the vegetables aside.
Drain the canned tuna, flake it with a fork, and set aside.
In a large mixing bowl, prepare the dressing by whisking together extra virgin olive oil, lemon juice, Dijon mustard, salt, and black pepper until emulsified.
Add the cooked pasta to the bowl with the dressing and toss to coat evenly.
Gently fold in the cherry tomatoes, cucumber, red onion, black olives, and flaked tuna.
Sprinkle the chopped parsley over the salad and give it a final toss to combine all the ingredients.
Serve immediately or refrigerate for 1-2 hours to allow the flavors to develop. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 37 mg | 12% | |
| Sodium | 930 mg | 40% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 3.8 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 57 mg | 4% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 453 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
