Whole Wheat Spaghetti with White Beans and Tuna
Elevate your weeknight dinner game with this Whole Wheat Spaghetti with White Beans and Tuna, a light yet satisfying Mediterranean-inspired pasta dish. Made with hearty whole wheat spaghetti, protein-packed white beans, and rich tuna in olive oil, this recipe strikes the perfect balance between wholesome nutrition and bold flavors. Infused with garlic, red pepper flakes, and a splash of bright lemon, the savory sauce comes together quickly in just 20 minutes. Finished with a sprinkle of fresh parsley and a touch of zesty lemon, this dish is as vibrant as it is comforting. Whether you're looking for a quick, healthy dinner or an impressive meal bursting with flavor, this one-pot pasta is sure to become a favorite. Perfect for busy nights, this 30-minute meal is easy to make and full of pantry staples. Serve with a side salad or crusty bread for a complete, satisfying meal.
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Ingredients
- 12 oz Whole wheat spaghetti
- 2 tbsp Olive oil
- 3 pcs Garlic cloves, minced
- 0.5 tsp Red pepper flakes
- 15 oz White beans (cannellini or great northern), drained and rinsed
- 5 oz Canned tuna in olive oil, drained
- 0.5 cup Chicken or vegetable broth
- 0.25 cup Fresh parsley, chopped
- 1 tsp Lemon zest
- 1 tbsp Lemon juice
- 0 to taste Salt
- 0 to taste Ground black pepper
Directions
Step 1
Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to the package instructions until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.
Step 2
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, and sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
Step 3
Add the white beans to the skillet and cook for 2-3 minutes, stirring occasionally.
Step 4
Add the drained tuna to the skillet, gently breaking it into chunks with a spoon. Cook for another 1-2 minutes to warm the tuna through.
Step 5
Pour in the chicken or vegetable broth and stir to combine. Let the mixture simmer for 2-3 minutes until slightly thickened.
Step 6
Add the cooked spaghetti to the skillet and toss to coat in the sauce. If the mixture seems dry, stir in some of the reserved pasta water, a tablespoon at a time, until the desired consistency is reached.
Step 7
Stir in the chopped parsley, lemon zest, and lemon juice. Season with salt and black pepper to taste.
Step 8
Serve immediately, garnishing with additional parsley if desired.
Nutrition Facts
| Serving size | (1150.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1372.8 |
| Total Fat 44.2g | 0% |
| Saturated Fat 7.7g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 75.0mg | 0% |
| Sodium 3795.2mg | 0% |
| Total Carbohydrate 167.0g | 0% |
| Dietary Fiber 38.6g | 0% |
| Total Sugars 6.8g | |
| Protein 86.6g | 0% |
| Vitamin D 113.4IU | 0% |
| Calcium 440.3mg | 0% |
| Iron 19.5mg | 0% |
| Potassium 2929.8mg | 0% |
Source of Calories