Tuna with vegetable strips and risoni

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Bryce Carleton

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

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

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

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 455cal

Kilojoules 1900kJ

Protein 32g

Total fat 16g

–Saturated fat 2g

Carbohydrates 45g

–Sugars 13g

Dietary fibre 8g

Sodium 590mg

Calcium 70mg

Iron 4mg

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.

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