Tuna Pasta Salad
Tuna Pasta Salad - Crisp, fresh and filling - this butterfly-shaped pasta looks great on a buffet
Healthy, because
Even smarter
Nutritional values
This pasta salad is good for your whole body, thanks to its high fiber content and the powerful mix of vitamins, minerals, and secondary plant substances. Specifically, the tuna is a great source of protein, which is important for healthy muscles and bones, and vitamin B6, which is important for a healthy nervous system.
Roast some pine nuts or chopped walnut kernels and sprinkle them over the salad. This will help you replenish unsaturated fatty acids and vitamin E, protecting blood vessels, the heart, and the body's cells.
(Percentage of daily recommendation)
| Calorie | 578 cal. | (28 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,395 mg | (35 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 39 mg |
Kitchen utensils
Preparation steps
Cook the farfalle according to package directions in salted water until al dente.
While the farfalle is cooking, drain tuna and cut into pieces.
Rinse celery, trim and remove strings. Peel onion. Cut both into very small pieces.
Drain the sun-dried tomatoes and chop. Rinse arugula, spin dry and cut roughly into small pieces. Drain the farfalle in a sieve and rinse with cold water. Combine farfalle, tuna, tomatoes, arugula, celery and onion and mix thoroughly.
Squeeze lemon. Mix 2 tablespoons lemon juice and salt and pepper to taste. Whisk together with olive oil and then mix with the salad ingredients. Let stand 15 minutes and season to taste with salt and pepper before serving.
