A straightforward and flavor-filled recipe that incorporates a majority all of the Mediterranean Diet food recommendations: Tuna White Bean Pasta Ingredients:

3 Tbsp extra-virgin Olive Oil
2 cloves garlic, minced
1/2 tsp Red pepper flakes
1-5 oz can tuna packed in water
1-15 oz can white beans (Cannellini), drained and rinsed
1/4 cup pesto
12 oz cooked al-dente, whole grain spaghetti
1/2 cup sliced sun dried tomatoes
4 tbsp walnuts, chopped



  1. Cook minced garlic in a large fry or saute pan with 3 tbsp olive oil for 30 seconds over medium heat until the garlic is softened and slightly fragrant.

NOTE: Be certain to keep an eye on the garlic so it does not burn.

  1. Stir in 1/2 tsp red pepper flakes, 1 can each of drained tuna and white beans & 1/4 cup pesto. Mix together and cook for 1-2 minutes so everything gets incorporated and heated.  Remove from heat.
  2. Add 12 oz cooked spaghetti and tomatoes to pan and toss to combine.
  3. Serve with chopped walnuts sprinkled on top.