Pasta, Tuna & Roasted Pepper Salad

4.0
(4)
4 Reviews

The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

By
Ruth Cousineau
Ruth Cousineau

Ruth Cousineau is a James Beard Award–nominated cookbook author and chef who has developed and tested recipes for Woman’s Day, Redbook, Family Circle and Gourmet, where she was the test kitchen director for three years.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
7669445.jpg
Cook Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings, about 1 cup each
Nutrition Profile:
Diabetes-Friendly Healthy Aging Low-Sodium Heart-Healthy High-Protein Low-Calorie
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Ingredients

  • 1 6-ounce can chunk light tuna in water, drained (see Note)

  • 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided

  • ½ cup finely chopped red onion or scallions

  • 2 tablespoons capers, rinsed, coarsely chopped if large

  • 2 tablespoons nonfat plain yogurt

  • 2 tablespoons chopped fresh basil

  • 1 tablespoon extra-virgin olive oil

  • 1 ½ teaspoons lemon juice

  • 1 small clove garlic, crushed and peeled

  • ⅛ teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)

Directions

  1. Put a large pot of lightly salted water on to boil.

  2. Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.

  3. Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.

  4. Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.

Tips

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Originally appeared: EatingWell Magazine, July/August 1998

Nutrition Facts (per serving)

258 Calories
5g Fat
39g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 258
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 6g 21%
Total Sugars 3g
Protein 16g 32%
Total Fat 5g 7%
Saturated Fat 1g 4%
Cholesterol 16mg 5%
Vitamin A 685IU 14%
Vitamin C 19mg 21%
Folate 33mcg 8%
Sodium 476mg 21%
Calcium 73mg 6%
Iron 3mg 16%
Magnesium 77mg 18%
Potassium 228mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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