Warm Mediterranean tuna and risoni salad

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Warm Mediterranean tuna and risoni salad
  • 0:20 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

Take inspiration from the Mediterranean with this vibrant tuna and risoni salad which is packed with flavour.

Featured in
Lower GI, Pasta salad recipes

Ingredients

  • 1 medium red capsicum, thickly sliced
  • 1 medium yellow capsicum, thickly sliced
  • 4 small roma tomatoes, quartered
  • 1 large red onion, cut into thin wedges
  • Pinch of chilli flakes
  • 1 tablespoon fresh thyme leaves
  • 1/4 cup balsamic dressing (see note)
  • 1/2 cup pitted kalamata olives
  • 1 cup dried risoni pasta
  • 425g can tuna in oil, drained, flaked
  • 75g baby spinach
  • 75g low-fat feta, crumbled

Method

  • Step 1
    Preheat oven to 200C/180C fan-forced. Combine capsicum, tomato, onion, chilli, thyme and 1 tablespoon dressing in a large baking dish. Season with salt and pepper. Toss gently to coat. Roast vegetables for 30 minutes, adding olives for the last 5 minutes of cooking time.
  • Step 2
    Meanwhile, cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain.
  • Step 3
    Combine vegetables, pasta, tuna, spinach and remaining dressing in a large bowl. Toss to combine. Serve sprinkled with fetta.

  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 2072 kj

    Energy

  • 19g

    Fat Total

  • 3g

    Saturated Fat

  • 6g

    Fibre

  • 29g

    Protein

  • 33mg

    Cholesterol

  • 785.75mg

    Sodium

  • 9g

    Carbs (sugar)

  • 50g

    Carbs (total)

All nutrition values are per serve

Notes

If you prefer to make your own dressing, try one of these:

Honey mustard dressing: Combine 2 teaspoons of honey wholegrain mustard with 1 1/2 tablespoons cider vinegar and 1 tablespoon olive oil. Whisk well in a jug or shake in a screw-top jar.

Red wine vinegar dressing: Combine 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon caster sugar and 1 garlic clove, crushed, in a screw-top jar. Shake well.

Take advantage of the season and add 1 large zucchini, thickly sliced diagonally, to the roasting pan.

Prepare in advance: Make salad until the end of step 1. Cool completely. Store in an airtight container in the fridge for up to 2 days. Remove from fridge 20 minutes before using.

  • Author: Liz Macri
  • Image credit: Craig Wall & Andrew Young
  • Publication: Super Food Ideas

Source: taste.com.au

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