15-minute tuna pasta

At a glance

Preparation time: 15 minutes

Difficulty: Easy

Serves: 4

Ingredients

• 1 onion*
• 1 teaspoon minced garlic or 1 garlic clove
• 1 zucchini
• 300g pasta (your choice of pasta)
• 2 tablespoons oil*
• 1 teaspoon dried chilli flakes (optional)
• 1 ½ cups canned or bottled tomato puree* (no added salt if available)
• ¾ cup warm water
• 425g canned tuna*, in Springwater, drained
• 1 ½ cups spinach (fresh or frozen)
• 1 tablespoon lemon juice*
• Pepper, to taste

Steps

1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later.
2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion.
3. Chop zucchini into small pieces. Place in a separate bowl for later.
4. Cook pasta in a saucepan according to packet instructions. Once cooked, drain using a colander and set aside.
5. Heat 1 tablespoon of oil in a large fry pan. Wait until the oil sizzles a little then add the onion and garlic and cook for 2 minutes. Add the zucchini and chilli flakes and cook for a further 3 minutes.
6. Add tomato puree and ¾ cup warm water to the fry pan and cook, stirring occasionally with a wooden spoon, for 5 minutes.
7. Add drained tuna and spinach to the fry pan, using the wooden spoon to break up the frozen spinach as it thaws. Add lemon juice and sprinkle with pepper to your taste.
8. Add cooked pasta to the frying pan and toss together to combine.
9. Distribute pasta between bowls to serve.

*Tips

• You can use red or brown onion.
• Try to use wholemeal pasta if it’s available for extra iron and fibre.
• Use any of these cooking oils: olive oil, canola oil, vegetable oil.
• You can use any tomato puree, for example passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes.
• Replace tuna with any canned fish or cooked chicken.
• Lemon juice can come from a fresh lemon or supermarket bought lemon juice.

Watch how to make it

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