Mediterranean Pasta with Tuna and Peas

Mediterranean Pasta with Tuna and Peas

Mediterranean Pasta with Tuna and Peas

Mediterranean Pasta with Tuna and Peas

Ashley Keating
Servings

4 servings

Prep Time

5 minutes

Cook Time

15 minutes

Category

Main Course

Pasta with Tuna and Peas I first wrote about pasta with tuna and peas back in March when the world shut down (or, at least, my world shut down!). My family realized that going to the grocery store was about to become a luxury. We needed to stock up on pantry and freezer staples in case we couldn't go to the store for weeks. Back then, everything was so new. Just making a trip to the neighborhood grocery store felt a little like taking my life in my hands. Even if we had nothing fresh in the house, we could only eat so many boxes of pasta with jarred red sauce. But I also didn't want to divulge into meals made entirely of Doritos. Thus, I went all in on finding recipes that were exciting and delicious and could be make entirely with things from my pantry and freezer.

This Recipe

I have made a variation of that pasta with tuna recipe at least a dozen times since then. My whole family loves it. I often make a huge amount of pasta, and then divide it up into separate meals-- pasta with shrimp and tomatoes, hummus pasta, or this delicious spaghetti with tuna and peas. Since the recipe has evolved quite a bit, I wanted to write it down (for myself and for you!) Who knew that frozen veggies, canned tuna, and an easy sauce could make such a comforting, Mediterranean Diet-inspired meal?

Mediterranean Diet Inspired Food

But then again, everything about this meal fits perfectly with the Mediterranean Diet! That includes: whole grains (the whole wheat spaghetti), a focus on veggies (peas, in this case), seafood or fish (canned tuna), and extra virgin olive oil (of course)!  There are other variations of pasta with tuna and peas out there but they often include half-and-half, heavy cream, or butter. You don't need those ingredients to enjoy a cozy dinner.

What kind of Tuna?

Some readers prefer the more expensive, 'solid' canned tuna. There are bigger chunks of tuna throughout. Our family prefers the chunk light tuna, which pretty much dissolves into the dish. Let us know which one you prefer!

Ingredients

  • "1 pound whole wheat spaghetti noodles (uncooked)
  • 2 cups frozen peas
  • 1/3 cup olive oil
  • 1/3 cup broth (vegetable or chicken, preferably reduced sodium)
  • 3 cloves garlic
  • 2 tablespoons lemon juice
  • 1 TBSP flour -- for thickening the sauce
  • 2 (5-ounce) cans of tuna packed in water, drained
  • salt and pepper to taste "

Directions

  1. "Cook whole wheat pasta according to package directions. (You can alternatively use leftover pasta and cut down your time to prepare!)
  2. During the last minute of cooking time, add the frozen peas. Drain everything well.
  3. While pasta is cooking, add olive oil and broth to a pan on the stove. Heat. Add garlic and cook for 2 to 3 minutes, until fragrant. Add lemon juice.
  4. Meanwhile, mix the tablespoon of flour with 1/8 cup of water very well to ensure all lumps are gone. Add the flour mixture to the sauce on the stove and cook over medium heat until thickened and bubbly.
  5. Add the pasta & peas to the sauce on the stove. Add in the two cans of drained tuna. Stir very well to ensure that everything is covered in sauce. Taste (careful, it's hot) and add salt and pepper if desired. "
Pasta with Tuna and Peas I first wrote about pasta with tuna and peas back in March when the world shut down (or, at least, my world shut down!). My family realized that going to the grocery store was about to become a luxury. We needed to stock up on pantry and freezer staples in case we couldn't go to the store for weeks. Back then, everything was so new. Just making a trip to the neighborhood grocery store felt a little like taking my life in my hands. Even if we had nothing fresh in the house, we could only eat so many boxes of pasta with jarred red sauce. But I also didn't want to divulge into meals made entirely of Doritos. Thus, I went all in on finding recipes that were exciting and delicious and could be make entirely with things from my pantry and freezer.

This Recipe

I have made a variation of that pasta with tuna recipe at least a dozen times since then. My whole family loves it. I often make a huge amount of pasta, and then divide it up into separate meals-- pasta with shrimp and tomatoes, hummus pasta, or this delicious spaghetti with tuna and peas. Since the recipe has evolved quite a bit, I wanted to write it down (for myself and for you!) Who knew that frozen veggies, canned tuna, and an easy sauce could make such a comforting, Mediterranean Diet-inspired meal?

Mediterranean Diet Inspired Food

But then again, everything about this meal fits perfectly with the Mediterranean Diet! That includes: whole grains (the whole wheat spaghetti), a focus on veggies (peas, in this case), seafood or fish (canned tuna), and extra virgin olive oil (of course)!  There are other variations of pasta with tuna and peas out there but they often include half-and-half, heavy cream, or butter. You don't need those ingredients to enjoy a cozy dinner.

What kind of Tuna?

Some readers prefer the more expensive, 'solid' canned tuna. There are bigger chunks of tuna throughout. Our family prefers the chunk light tuna, which pretty much dissolves into the dish. Let us know which one you prefer!
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