Tuna, Broccoli And Shells
A vibrant, nutritious salad featuring tender broccoli, flaky tuna, and pasta shells, all tossed in a tangy vinaigrette with fresh tomatoes and aromatic herbs. Perfect for a quick lunch or light dinner, it offers a delightful balance of flavors and textures that appeals to seafood and vegetable lovers alike.
Ingredients
Instructions
- Steam broccoli, covered, in 2 inches of boiling water until tender-crisp, about 5 minutes.
- Drain and let cool slightly.
- In a large bowl, combine the broccoli, drained tuna, cooked macaroni shells, chopped tomatoes, chopped onion, dried basil, and dried oregano.
- In a small bowl, whisk together the vegetable oil and vinegar.
- Pour the dressing over the salad ingredients and toss gently until well combined.
- Chill the salad for several hours, stirring occasionally before serving.
Tips & Substitutions
For a lighter version, substitute the vegetable oil with olive oil and use Greek yogurt instead of the vinegar for a creamy texture. You can also add bell peppers or cucumbers for extra crunch. If you're not a fan of tuna, try using canned salmon or chickpeas as a protein alternative. Always taste and adjust seasonings before serving.
Serving Suggestions
Serve this Tuna, Broccoli And Shells salad as a light lunch or dinner option. It pairs beautifully with Ever-Ready Coleslaw for a refreshing side. Consider adding whole grain crackers or a slice of crusty bread for a more filling meal. Garnish with fresh herbs for an extra burst of flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, gently warm in the microwave or on the stovetop, adding a splash of water or oil to maintain moisture. This salad can also be enjoyed cold, making it great for meal prep.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna, Broccoli And Shells contains roughly 449 calories, with 13g protein, 103g carbohydrates, and 9g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (188% of the Daily Value), and calcium (151% of the Daily Value). Note that it is relatively high in sodium, at 1927mg per serving (84% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad is perfect for make-ahead meals. Prepare it a few hours in advance or even the night before to allow the flavors to meld. Just remember to stir it before serving to redistribute the dressing.
What can I substitute for macaroni shells?
If you don’t have macaroni shells, feel free to use any pasta shape you have on hand, such as penne, fusilli, or even gluten-free pasta. The cooking time may vary, so adjust accordingly for your chosen pasta.
Can I add other vegetables to this recipe?
Absolutely! You can customize this salad by adding other veggies like peas, corn, or diced bell peppers. These additions not only enhance the flavor but also boost the nutritional value. Just ensure they are prepped in a way that complements the other ingredients.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).