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Pasta Salad with Tuna and Beans

pasta salad

People often ask me the secret to maintaining long-term weight loss. The short answer: diet and exercise. The reality: planning. After all, it doesn’t matter how good your intentions are to eat right and move more, if you don’t plan it into your schedule, it simply will not happen. In addition to putting together an exercise schedule each week, I always put together a meal plan. Not only does it save multiple trips to the grocery store, but it also prevents the 5 o’clock “What’s for dinner?!?” anxiety attack.

Want to know another secret? Make-ahead lunches that last several days. At the beginning of each week, I love making a healthy, well rounded lunch that not only tastes delicious the first day but gets better on days 2 and 3. In addition to my Pasta Salad with Tuna and Beans that I’m sharing today, here are a few other go-to lunch ideas that are great at home, in the office or at the park:

Rainbow Slaw with Chicken
Everything-but-the-kitchen-sink Turkey Chili
Lemony Chicken Soup with Greens

Your fork is waiting.

Pasta Salad with Tuna and Beans

Pasta Salad with Tuna and Beans

3.67 stars average
PREP: 10 mins
COOK: 15 mins
TOTAL: 25 mins
Servings: 4

Ingredients
 

  • 6 oz whole wheat penne
  • 15 oz can cannelini beans (drained and rinsed)
  • 6 oz tuna canned in water (drained)
  • 1 red pepper (diced)
  • ¼ c scallions (diced)
  • 2 celery stalks (diced)
  • ¼ c parsley (minced)
  • 1 tomato (diced)
  • ¼ c pine nuts (toasted)
  • 2 tbs extra virgin olive oil
  • Juice and zest of one lemon
  • Salt and pepper to taste

Instructions
 

  • Cook whole wheat penne in salty water according to package directions (about 8 minutes for whole wheat.)
  • Place pasta in a large bowl and mix in beans, tuna, red pepper, scallions, celery, parsley and tomato.
  • Toast pine nuts in a dry pan over medium heat for about 5-6 minutes until brown; set aside to cool.
  • Meanwhile, drizzle olive oil, lemon zest and lemon juice over the pasta salad and mix well.
  • Take a bite to check for seasoning and add salt and pepper if needed.
  • Sprinkle on toasted pine nuts before serving.

Nutrition

Calories: 392kcalCarbohydrates: 54.6gProtein: 24.1gFat: 14.9gSaturated Fat: 2gCholesterol: 26mgSodium: 536mgFiber: 12.6g
SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

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