There’s nothing quite like a pandemic to help you realise the importance of a healthy diet and a balanced lifestyle that involves enough exercise and rest. To encourage healthy eating behaviours the World Health Organisation Europe partnered with Portuguese chef Nuno Queiroz Ribeiro to create easy and nutritious recipes that can be made easily with ingredients found in most kitchens.
- 400 g wholegrain pasta
- 200 g broccoli, fresh or frozen
- 200 g carrots, grated or thinly sliced
- 150 g diced fresh tomatoes or 100 g canned tomatoes
- 300 g canned tuna
- 150 g onion, thinly sliced
- 30 g chopped garlic
- 80 g celery, thinly sliced
- 10 g dried thyme
- 30 g fresh basil or 5 g dried
- 50 ml oil, olive or sunflower
- Cook the pasta according to the package instructions in a pot filled with sufficient water and a little oil to prevent it from sticking. Avoid overcooking it to keep the pasta’s nutritional properties and texture.
- Cool the pasta under cold running water and set aside.
- Cook the broccoli for 8 minutes (or 10 minutes if frozen), drain and set aside.
- Sauté the onion, garlic and celery with a drizzle of oil for 5–8 minutes over medium heat.
- Add the dried thyme and carrots and cook for a further 5 minutes over medium heat.
- Add the tomatoes and tuna. Stir the sauce and let it cook for a further 10 minutes.
- Tasting and refine the flavours by adding fresh or dried herbs and spices, if needed, instead of using salt.
- Add the pasta and broccoli to the sauce and stir until hot.
- Sprinkle with finely chopped basil.