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Tuna with vegetable strips and risoni

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Serves: 4
Time to make: 25 mins

Tuna with vegetable strips and risoni

  • Ingredients

  • Nutrition Info.(per serve)

  • ¾ cup risoni pasta or other small pasta
  • 2 tablespoons oil
  • 2 cloves garlic, crushed
  • 4 carrots, spiralised or cut into ribbons
  • 4 courgettes, 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

  • Nutrition Info

    • Kilojoules 1900kJ

    • Calories 455cal

    • Protein 32g

    • Total fat 16g

    • Saturated fat 2g

    • Carbohydrates 45g

    • Sugars 13g

    • Dietary fibre 8g

    • Sodium 590mg

    • Calcium 70mg

    • Iron 4mg

    Instructions

    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.


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    Variations

    Make it gluten free: Use gluten-free pasta.

    Make it vegan: Use canned vegan tuna substitute or Gardein Golden Fishless Filets, cooked following packet 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.

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    Author: Sarah Swain - Food writer, stylist and recipe creator
    Photographer: Bryce Carleton
    First published: May 2019
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