Whole Wheat Spaghetti with White Beans and Tuna
Elevate your weeknight dinner game with this Whole Wheat Spaghetti with White Beans and Tuna, a light yet satisfying Mediterranean-inspired pasta dish. Made with hearty whole wheat spaghetti, protein-packed white beans, and rich tuna in olive oil, this recipe strikes the perfect balance between wholesome nutrition and bold flavors. Infused with garlic, red pepper flakes, and a splash of bright lemon, the savory sauce comes together quickly in just 20 minutes. Finished with a sprinkle of fresh parsley and a touch of zesty lemon, this dish is as vibrant as it is comforting. Whether you're looking for a quick, healthy dinner or an impressive meal bursting with flavor, this one-pot pasta is sure to become a favorite. Perfect for busy nights, this 30-minute meal is easy to make and full of pantry staples. Serve with a side salad or crusty bread for a complete, satisfying meal.
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 2 tbsp Olive oil
- 3 pcs Garlic cloves, minced
- 0.5 tsp Red pepper flakes
- 15 oz White beans (cannellini or great northern), drained and rinsed
- 5 oz Canned tuna in olive oil, drained
- 0.5 cup Chicken or vegetable broth
- 0.25 cup Fresh parsley, chopped
- 1 tsp Lemon zest
- 1 tbsp Lemon juice
- to taste Salt
- to taste Ground black pepper
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to the package instructions until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, and sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
Add the white beans to the skillet and cook for 2-3 minutes, stirring occasionally.
Add the drained tuna to the skillet, gently breaking it into chunks with a spoon. Cook for another 1-2 minutes to warm the tuna through.
Pour in the chicken or vegetable broth and stir to combine. Let the mixture simmer for 2-3 minutes until slightly thickened.
Add the cooked spaghetti to the skillet and toss to coat in the sauce. If the mixture seems dry, stir in some of the reserved pasta water, a tablespoon at a time, until the desired consistency is reached.
Stir in the chopped parsley, lemon zest, and lemon juice. Season with salt and black pepper to taste.
Serve immediately, garnishing with additional parsley if desired.
Nutrition Facts
Calories |
1373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 3795 mg | 165% | |
| Total Carbohydrate | 167.0 g | 61% | |
| Dietary Fiber | 38.6 g | 138% | |
| Total Sugars | 6.8 g | ||
| Protein | 86.6 g | 173% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 440 mg | 34% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 2930 mg | 62% | |
*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.
