Tuna with vegetable strips and risoni

Pine nuts, fresh basil, and roasted capsicum lift this high-fibre dish to another level.

Serves: 4

Time to make: 25 mins

Ingredients

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¾ cup risoni pasta or other small pasta
2 tablespoons oil
2 cloves garlic, crushed
4 carrots, spiralised or cut into ribbons
4 courgettezucchiniXszucchini, summer squashX, spiralised or cut into ribbons
2 teaspoons capers
425g canned tuna in springwater, drained
4 store bought oil-free roasted capsicums, chopped
¹/³ cup toasted pine nuts
¼ cup fresh baby basil or chopped fresh parsley, to serve
squeeze of lemon juice, to serve

Instructions

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1 In a saucepan of boiling salted water, cook pasta following packet instructions, until tender. Meanwhile, in a large pan, heat oil over medium. Cook garlic for a few minutes, add carrots and courgettes and cook for 3-4 minutes, until tender.

2 Drain pasta. To carrots and courgettes, add capers, tuna, capsicum and pine nuts. Toss lightly. Heat for 4-5 minutes. Season with black pepper. Serve with basil and a squeeze of lemon.

Variations

Make it gluten free: Use gluten-free pasta.

Make it vegan: Use a vegan tuna substitute, cooked following the manufacturer’s instructions and cut into small cubes.

Make it low FODMAP: Use gluten-free pasta, 2 tablespoons garlic-infused oil instead of garlic and limit courgette to 260g.

Nutrition Info (per serve)

Calories 455 cal

Kilojoules 1900 kJ

Protein 32 g

Total fat 16 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 13 g

Dietary fibre 8 g

Sodium 590 mg

Calcium 70 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.