Mediterranean Tuna Pasta Salad

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-30 Minute Easy 2 servings

Ingredients

Amount Ingredient
1/2 cups Brown Rice Fusilli, uncooked
1/8 cups Olive Oil, Extra Virgin
0.5 lemon yields Lemon juice, from half a lemon
1 2/3 teaspoons Italian Seasoning
1/4 cups Olives, pitted
1/4 cups Sun-dried Tomatoes
, 1 5/8 cups, drained Tuna, Light, Canned In Water, Drained
1 quarts Arugula, Raw
1/8 cups Hemp Seeds
0.25 tsp Sea Salt, Fine
, ground Pepper

Steps

1 Cook the brown rice pasta according to the directions on the package.
2 While the pasta is cooking, combine the olive oil, lemon juice, Italian seasoning, salt, and pepper in a small bowl and whisk to combine.
3 When the pasta is done cooking, drain it and rinse with cold water until cooled.
4 In a large bow|, toss the pasta, olives, sun-dried tomatoes, tuna, arugula, hemp seeds, and dressing until well combined.
5 Divide between plates and enjoy!

Vegan - Use chickpeas or lentils instead of tuna.
Leftovers - Keeps well in the fridge for up to 3 days.

Nutrition

Dairy Fee Gluten Free High Fiber Low Sugar Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 518.45 kcal 17%
Protein 25.36 g 51%
Total lipid (fat) 22.26 g 34%
Carbohydrate, by difference 53.74 g 18%
Fiber, total dietary 8.09 g 32%
Sugars, total 3.91 g  
Minerals
Calcium, Ca 106.76 mg 11%
Iron, Fe 7.02 mg 39%
Sodium, Na 556.71 mg 23%
Vitamins
Vitamin C, total ascorbic acid 13.29 mg 22%
Vitamin B-12 2.01 µg 33%
Vitamin A, RAE 64.04 µg  
Vitamin E (alpha-tocopherol) 0.45 mg 2%
Vitamin D 37.01 IU 9%
Lipids
Fatty acids, total monounsaturated 11.74 g  
Fatty acids, total polyunsaturated 6.93 g  
Fatty acids, total trans 0 g  
Cholesterol 28.35 mg 9%
Calories 518
% Daily Value*
Total Fat 22g 34%
Saturated Fat 3g 14%
Trans Fat 0g  
Cholesterol 28mg 9%
Sodium 557mg 23%
Total Carbohydrate 54g 18%
Dietary Fibers 8g 32%
Sugars 4g  
Protein 25g 51%
Vitamin D 1µg  
Calcium 107mg 11%
Iron 7mg 39%
Potassium 811mg 23%
Nutrient Per Serving RDA%
Proximates
Water 110.32 g 6%
Calories (Energy) 518.45 kcal 17%
Energy 413.06 kJ  
Protein 25.36 g 51%
Total lipid (fat) 22.26 g 34%
Ash 2.2 g  
Carbohydrate, by difference 53.74 g 18%
Fiber, total dietary 8.09 g 32%
Sugars, total 3.91 g  
Sucrose 0.05 g  
Glucose (dextrose) 0.12 g  
Fructose 0.13 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 106.76 mg 11%
Iron, Fe 7.02 mg 39%
Magnesium, Mg 141.22 mg 35%
Phosphorus, P 380.71 mg 54%
Potassium, K 811.28 mg 23%
Sodium, Na 556.71 mg 23%
Zinc, Zn 2 mg 13%
Copper, Cu 0.42 mg 21%
Manganese, Mn 2.11 mg  
Selenium, Se 56.11 µg 80%
Fluoride, F 14.75 µg  
Vitamins
Vitamin C, total ascorbic acid 13.29 mg 22%
Thiamin 0.23 mg  
Riboflavin 0.14 mg  
Niacin 8.73 mg  
Pantothenic acid 0.45 mg  
Vitamin B-6 0.46 mg 23%
Folate, total 78.99 µg  
Folic acid 0 µg  
Folate, food 48.99 µg  
Folate, DFE 48.99 µg  
Choline, total 36.9 mg 7%
Betaine 2.19 mg  
Vitamin B-12 2.01 µg 33%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 64.04 µg  
Retinol 13.39 µg  
Carotene, beta 605.98 µg  
Carotene, alpha 0.03 µg  
Cryptoxanthin, beta 0.55 µg  
Vitamin A, IU 1055.38 IU 21%
Lycopene 3098.44 µg  
Lutein + zeaxanthin 1520.89 µg  
Vitamin E (alpha-tocopherol) 0.45 mg 2%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.02 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0.95 µg  
Vitamin D3 (cholecalciferol) 0.95 µg  
Vitamin D 37.01 IU 9%
Vitamin K (phylloquinone) 46.97 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 2.74 g 14%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.01 g  
12:0 0 g  
13:0 0 g  
14:0 0.01 g  
15:0 0 g  
16:0 0.15 g  
17:0 0 g  
18:0 0.05 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 11.74 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.01 g  
16:1 c 0.01 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.12 g  
18:1 c 0.07 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 6.93 g  
18:2 undifferentiated 0.14 g  
18:2 n-6 c,c 0.01 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.07 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0.02 g  
20:5 n-3 (EPA) 0.02 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.15 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 28.35 mg 9%
Phytosterols 0.26 mg  
Amino Acids
Tryptophan 0.17 g  
Threonine 0.67 g  
Isoleucine 0.7 g  
Leucine 1.23 g  
Lysine 1.38 g  
Methionine 0.44 g  
Cystine 0.17 g  
Phenylalanine 0.6 g  
Tyrosine 0.51 g  
Valine 0.78 g  
Arginine 0.9 g  
Histidine 0.45 g  
Alanine 0.92 g  
Aspartic acid 1.64 g  
Glutamic acid 2.54 g  
Glycine 0.73 g  
Proline 0.54 g  
Serine 0.62 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg