Recipes
Dinner

Whole wheat spaghetti with tuna, tomato and olives

A pantry pasta of whole wheat spaghetti in a quick garlic-tomato sauce with tuna, black olives and parsley.

Whole wheat spaghetti with tuna, tomato and olives

Quick Budget Mediterranean High protein

Prep
5 min
Cooking
15 min

Per serving

1,265 kcal

Protein
84 g
Carbs
167 g
Fat
38 g
Fibre
26 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

1 serving

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Whole wheat pasta, dry, spaghetti 170 g
  • Olive oil 1 ½ tbsp 20 g
  • Garlic, thinly sliced 4 cloves 10 g
  • Canned crushed tomatoes 400 g ≈ 1 ¾ cups
  • Dried oregano 2 tsp
  • Canned light tuna in water, drained, drained 240 g
  • Black olives, sliced 50 g
  • Fresh parsley, chopped 15 g ≈ ¼ cup
  • Grated parmesan 4 tbsp 20 g
  • Salt ¼ tsp
  • Black pepper ½ tsp

Steps

  1. Cook the spaghetti in a large pot of salted boiling water for 10–12 minutes, until al dente. Save 60 ml (¼ cup) of the cooking water, then drain.
  2. Meanwhile, heat the oil in a large skillet over medium heat and cook the garlic for 1 minute, until lightly golden.
  3. Add the crushed tomatoes, oregano and salt and simmer for 6–8 minutes, until slightly thickened.
  4. Stir in the tuna and olives and heat for 1 minute.
  5. Add the spaghetti and a splash of the cooking water and toss until coated.
  6. Serve sprinkled with the parsley, parmesan and pepper.

Tip: Keep these ingredients in the pantry for nights when the fridge is empty.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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