- 0:20 Prep
- 0:30 Cook
- 4 Servings
- Capable cooks
Take inspiration from the Mediterranean with this vibrant tuna and risoni salad which is packed with flavour.
Ingredients
- 1 medium red capsicum, thickly sliced
- 1 medium yellow capsicum, thickly sliced
- 4 small roma tomatoes, quartered
- 1 large red onion, cut into thin wedges
- Pinch of chilli flakes
- 1 tablespoon fresh thyme leaves
- 1/4 cup balsamic dressing (see note)
- 1/2 cup pitted kalamata olives
- 1 cup dried risoni pasta
- 425g can tuna in oil, drained, flaked
- 75g baby spinach
- 75g low-fat feta, crumbled
Method
- Step 1Preheat oven to 200C/180C fan-forced. Combine capsicum, tomato, onion, chilli, thyme and 1 tablespoon dressing in a large baking dish. Season with salt and pepper. Toss gently to coat. Roast vegetables for 30 minutes, adding olives for the last 5 minutes of cooking time.
- Step 2Meanwhile, cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain.
- Step 3Combine vegetables, pasta, tuna, spinach and remaining dressing in a large bowl. Toss to combine. Serve sprinkled with fetta.
- Low carb
- Low sugar
- Lower gi
Nutrition
2072 kj
Energy
19g
Fat Total
3g
Saturated Fat
6g
Fibre
29g
Protein
33mg
Cholesterol
785.75mg
Sodium
9g
Carbs (sugar)
50g
Carbs (total)
Notes
If you prefer to make your own dressing, try one of these:
Honey mustard dressing: Combine 2 teaspoons of honey wholegrain mustard with 1 1/2 tablespoons cider vinegar and 1 tablespoon olive oil. Whisk well in a jug or shake in a screw-top jar.
Red wine vinegar dressing: Combine 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon caster sugar and 1 garlic clove, crushed, in a screw-top jar. Shake well.
Take advantage of the season and add 1 large zucchini, thickly sliced diagonally, to the roasting pan.
Prepare in advance: Make salad until the end of step 1. Cool completely. Store in an airtight container in the fridge for up to 2 days. Remove from fridge 20 minutes before using.
- Author: Liz Macri
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
