Mediterranean Pasta with Tuna and Peas

If you’re looking for a quick and healthy dinner, this Pasta with Tuna and Peas is it! 

Packed with nutrient-dense ingredients and inspired by the principles of the Mediterranean Diet, this dish is easy to prepare (with mostly pantry and freeze staples!), loved by families (kids tend to love pasta and peas) and perfect for busy weeknights.

Why This Recipe Works

This dish brings together simple pantry & freezer staples for a meal that’s both satisfying and wholesome.

Here’s why it deserves a spot on your dinner rotation (the health benefits of each ingredient):

Whole Wheat Pasta: Provides fiber and complex carbohydrates to keep you full longer.

Tuna: A lean source of protein and omega-3 fatty acids, promoting heart health and brain function. Plus, canned tuna is a budget-friendly way to get fish into your diet!

Peas: Add a pop of color, sweetness, and essential nutrients like vitamin C and fiber. Kids tend to love them. 

Olive Oil and Lemon: Classic Mediterranean ingredients that add flavor and healthy fats. Olive oil has all kind of health accolades behind it (see: Why Olive Oil is a Healthy Choice) 

What kind of Tuna?

Some readers prefer the more expensive, 'solid' canned tuna. If you choose this option, you will have bigger chunks of tuna throughout.

Our family prefers the chunk light tuna, which pretty much dissolves into the dish. Let us know which one you prefer!

How to Make It

This recipe comes together in under 30 minutes. It's such a great option for busy weeknights! 

Start with the Pasta: Whole wheat spaghetti serves as the base for this meal. Whole wheat pasta has a nutty flavor and a boost of fiber. (We love this lentil pasta too!) Cooking the peas with the pasta during the last minute of boiling is a clever time-saver.

Prepare the Sauce: The sauce is simple but packed with flavor. Garlic sautéed in olive oil creates a fragrant base. Broth and lemon juice add depth and brightness. A touch of flour thickens the sauce to coat every strand of pasta perfectly.

Add the Protein: Canned tuna makes this dish both convenient and nutritious. Choose tuna packed in water to keep it light, and drain it well before adding it to the dish.

Combine and Serve: Toss everything together in the pan to ensure the pasta, peas, and tuna are evenly coated in the sauce. A pinch of salt and pepper enhances the flavors, but feel free to add fresh herbs like parsley or basil for an extra layer of freshness.

Tips for Success

Leftover Pasta: This recipe works great with leftover pasta, cutting down prep time even further.

Broth Options: Use vegetable or chicken broth, preferably low-sodium, to control the salt content.

Additions: For extra Mediterranean flair, consider adding capers, olives, or a sprinkle of Parmesan cheese.

Why It’s a Healthy Mediterranean Diet Win

Everything about this meal fits perfectly with the Mediterranean Diet!

That includes: whole grains (the whole wheat spaghetti), a focus on veggies (peas, in this case), seafood or fish (canned tuna), and extra virgin olive oil (of course)! 

There are other variations of pasta with tuna and peas out there but they often include half-and-half, heavy cream, or butter. You don't need those ingredients to enjoy a cozy dinner.

This meal is also versatile, affordable, and easy to adapt to your preferences.

Serve and Enjoy

Pair this Pasta with Tuna and Peas with a side salad and a slice of whole-grain bread for a complete, nourishing meal.

It’s a dish that will leave you feeling satisfied, energized, and ready to embrace the Mediterranean way of eating.

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Mediterranean Pasta with Tuna and Peas

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Category

Main Course

Servings

4 servings

Prep Time

5 minutes

Cook Time

15 minutes

Everything about this meal fits perfectly with the Mediterranean Diet! That includes: whole grains (the whole wheat spaghetti), a focus on veggies (peas, in this case), seafood or fish (canned tuna), and extra virgin olive oil (of course)!

Author: Ashley Keating

Ingredients

• 1 pound whole wheat spaghetti noodles (uncooked)
• 2 cups frozen peas
• 1/3 cup olive oil
• 1/3 cup broth (vegetable or chicken, preferably reduced sodium)
• 3 cloves garlic
• 2 tablespoons lemon juice
• 1 TBSP flour -- for thickening the sauce
• 2 (5-ounce) cans of tuna packed in water, drained
• salt and pepper to taste

Directions

1. Cook whole wheat pasta according to package directions. (You can alternatively use leftover pasta and cut down your time to prepare!)
2. During the last minute of cooking time, add the frozen peas. Drain everything well.
3. While pasta is cooking, add olive oil and broth to a pan on the stove. Heat. Add garlic and cook for 2 to 3 minutes, until fragrant. Add lemon juice.
4. Meanwhile, mix the tablespoon of flour with 1/8 cup of water very well to ensure all lumps are gone. Add the flour mixture to the sauce on the stove and cook over medium heat until thickened and bubbly.
5. Add the pasta & peas to the sauce on the stove. Add in the two cans of drained tuna. Stir very well to ensure that everything is covered in sauce. Taste (careful, it's hot) and add salt and pepper if desired.