Recipes | Comfort Food

Low FODMAP Pantry Pasta with Tuna, Lemon & Olives

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Low FODMAP Pantry Pasta with Tuna, Lemon & Olives = Instant Dinner

I didn’t know what to call this “pantry pasta” recipe. Yes, it contains tuna and lemon and Garlic-Infused Olive Oil and black olives, anchovies and capers, but it also features lots of black pepper and a generous shower of parsley. You see the problem.

But it is made from what you have on hand – hence “pantry pasta”.

Anyway, I settled on Low FODMAP Pantry Pasta with Tuna, Lemon & Olives, and even that is not as specific as it could be because I have made this dish with capellini, spaghetti and linguini as well as the fusilli in the images and it is just as good.

The idea is that you should have all of these ingredients around – hence, “pantry” – and then dinner will never be longer than 15 minutes away.

Low FODMAP Pantry Pasta with Tuna, Lemon & Olives on a gray platter with serving spoons

Use the Right Tuna

The tuna is the highlight here, and while it is meant to be an easy, whip-up-at-a-moment’s-notice kind of recipe, you do have to have the right tuna.

What do I mean by this?

Well, cans and jars of tuna vary greatly in their quality.

If you are making tuna salad, most tunas will be fine, however, many canned tunas, by the time you drain them, are just shreds and not nice chunks. Please read our article, All About Canned Tunafor more information.

We think you will learn than you knew there was to know about canned tuna!

Low FODMAP Pantry Pasta with Tuna, Lemon & Olives on a gray platter

Save The Water

Make Sure that you save about 1 cup (240 ml) of the pasta cooking water. It is starchy and will help the save come together in the end.

For more ways to use canned tuna – and I bet there are ideas you haven’t thought of – read our article, 18 Ways To Use Canned Tuna.

Low FODMAP Pantry Pasta with Tuna, Lemon & Olives on a gray platter with serving spoons
5 from 1 vote

Low FODMAP Pantry Pasta with Tuna, Lemon & Olives

This Low FODMAP Pantry Pasta with Tuna, Lemon & Olives can be made in the time it takes to boil water!

Makes: 4 servings
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Author: Dédé Wilson

Ingredients:

  • 12 ounces (340 g) low FODMAP gluten-free fusilli, (I used Jovial brand)
  • 2 tablespoons Garlic-Infused Oil, made with olive oil
  • 1/4 cup (16 g) finely chopped scallions, green parts only
  • 2, 5- ounce (142 g) cans light tuna, water or oil packed, drained
  • 10 pitted Kalamata olives, halved
  • 2 flat anchovies, chopped
  • 1 tablespoon brine-packed capers, drained
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest, finely minced, made with a Microplane zester
  • Freshly ground black pepper
  • 1/4 cup (8 g ) finely chopped fresh flat leafed parsley

Preparation:

  1. Get a large pot of salted water boiling and begin to boil the pasta.
  2. Meanwhile, heat the Garlic-Infused Oil in a large skillet over medium heat until shimmering. Add the scallions and sauté for a minute or two until softened. Stir in the tuna, anchovies, olives, capers, lemon juice and zest and sauté for about a minute so that everything is combined well.
  3. Drain the pasta MAKING SURE TO SAVE SOME OF THE PASTA WATER (save 1 cup/240 ml). Sorry for the caps, but you NEED it!
  4. Pour the drained pasta into the skillet, now over low heat, toss everything around with tongs, adding some pasta cooking water as you go; it will help blend everything and is integral to the dish. Season well with black pepper, toss in the parsley and plate up the pasta. Dinner is served!

Tips

  • I know that not all of you will necessarily have these pantry items on hand. But once you read the recipe and see how a well-stocked pantry can help make meal time quick and simple, perhaps you will think about that the next time you shop. Stock up on low FODMAP food and never go hungry!
Course: Dinner
Cuisine: American

Nutrition

Calories: 444kcal | Carbohydrates: 65g | Protein: 22g | Fat: 13g | Saturated Fat: 1g | Sodium: 165mg | Fiber: 3g | Sugar: 1g | Vitamin C: 3.4mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

Make sure to check out our article, All About Canned Tuna18 Ways to Use Canned Tuna as well as other salad recipes – such as these 


 

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