Tuna pumpkin fennel shells
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Prep Time
15 Minutes
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Cook Time
20 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 200g large pasta shells or other pasta
- ½ large butternut pumpkin, peeled, deseeded and cut in 1cm cubes
- 4 tablespoons extra virgin olive oil
- 2 medium garlic cloves, crushed
- 1 small fennel bulb, thinly sliced, reserve the fronds to serve
- 4 spring onions, sliced
- 2 teaspoons chilli flakes
- 1 teaspoons fennel seed
- 1 cup of water
- 2 x 74g pouch Safcol tuna in springwater
- sea salt and freshly ground black pepper
optional
- 2 tablespoons finely chopped flat leaved parsley
Instructions
- Cook the pasta following pack instructions for ‘Al Dente’.
- In a large frying or sauté pan, on a medium high heat add the half the olive oil and the pumpkin, fry for about 10 minutes, until just tender and slightly golden. Remove the cooked pumpkin from the pan and reserve.
- Put the pan back on the heat and add the remaining olive oil, add sliced fennel to the pan, cook until slightly soft.
- Stir in the garlic, chilli flakes and fennel seed, cook for about 15 seconds until fragrant.
- Add half the cooked pumpkin, water, and spring onions, cook for about 5 minutes at a fast simmer until the pumpkin starts to break down and turns a little soupy.
- Reduce the heat to low, season generously, stir in the tuna, cooked pasta and remaining fried pumpkin cubes. Divide the tuna and pumpkin pasta between 2 bowls, scatter with fennel fronds and parsley and serve piping hot.
| Servings: | 2 |
| Ready in: | 35 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Pasta |
| Ingredient: | Tuna |
Tuna pumpkin fennel shells
These tuna pumpkin fennel shells are different, fast and very affordable. It makes a great speedy weeknight dinner or lunch anytime and is very satisfying as well as delicious.
Pumpkin adds a good dose of Vitamin A to support your immune system.
Ashleigh Feltham (MNutrDiet)
This recipe is too delicious and nutritious to pass by. When selecting the pasta, opt for a whole grain variety which adds additional fibre for fullness and to support a healthy gut. Also, more vitamins and minerals like iron, zinc, B vitamins, manganese, magnesium, phosphorus, and copper. Pumpkin adds a good dose of Vitamin A to support your immune system and eyesight as well as fibre for fullness and gut health. Extra virgin olive oil adds over 36 different antioxidants to help fight off free radicals which can damage and age your cells. The oil also adds healthy monounsaturated fat for a healthy heart and cholesterol levels.
Your immune system will be further supported by the garlic which has a compound called allicin and onion with its antioxidant called quercetin. The fennel will add a good dose of fibre as well as potassium to support healthy blood pressure and vitamin C for further immune support. Vitamin C is also a vital part of creating collagen which makes up your ligaments and tendons and supports youthful-looking skin. The parsley and the chilli add their own array of antioxidants, vitamins, and minerals. Chilli also adds a short-term metabolism boost.
Finally, Safcol Tuna in Springwater adds another healthy fat called omega 3 fat to support the health of your brain, arteries and heart. Tuna also provides vitamin D for immune support and iodine and selenium which helps your metabolism work at its best as it helps your thyroid work normally. Adding to the benefits are the types of fat in this meal which will help your body absorb the fat-soluble vitamins A, D, E and K. Also adding central nervous system support are B12 and choline. B12 also helps your body to make red blood cells. Tuna is also a good source of animal type haem iron, which is better absorbed in your body. Iron is needed for your body to transport oxygen properly. Now you can see why this recipe is one to save for later.
