Penne Integrali al Tonno e Ceci (One-Pan)

An ultra-budget, high-protein Italian-style pasta dinner with tuna, chickpeas, and a garlicky tomato sauce—packed with fiber and omega-3s, and on the table fast.

Ingredients

• 320 g wholewheat penne (or any short pasta: rigatoni, fusilli, macaroni)
• 2 tbsp olive oil
• 3 garlic cloves, finely chopped (or 1 tsp garlic powder)
• 1/2 tsp dried chilli flakes (optional)
• 800 g canned crushed tomatoes (or passata)
• 1 tsp dried oregano
• 1/2 tsp dried basil (or Italian seasoning)
• 2 x 160 g cans tuna in water, drained (or tuna in olive oil, drained well)
• 1 x 400 g can chickpeas, drained and rinsed
• 2 tbsp tomato paste (optional but recommended)
• 1/2 cup pasta cooking water (reserved)
• Salt and black pepper
• 1 tbsp lemon juice or 1 tsp vinegar (optional, to brighten)

Method

• 1

  Step 1: Boil pasta

  Bring a large pot of salted water to the boil. Cook the penne until just al dente (usually 1 minute less than packet). Reserve **1/2 cup** pasta water, then drain.

• 2

  Step 2: Build the soffritto base

  While pasta cooks, heat **2 tbsp olive oil** in a large deep pan over medium heat. Add **garlic** and **chilli flakes** and cook until fragrant but not browned, about **30–60 seconds**.

• 3

  Step 3: Simmer the tomato sauce

  Add **crushed tomatoes**, **tomato paste**, **oregano**, **basil**, a good pinch of **salt** and **pepper**. Simmer briskly **6–8 minutes**, stirring occasionally, until slightly thickened and the tomato tastes less raw.

• 4

  Step 4: Add budget protein + fiber

  Stir in **chickpeas** and simmer **2 minutes** to warm through. Add the **tuna** and gently break it up with a spoon (keep some chunks for texture). If the sauce looks tight, loosen with a splash of the **reserved pasta water**.

• 5

  Step 5: Toss and gloss

  Add drained pasta to the pan with **1/2 cup pasta water** (add gradually). Toss over medium heat **1–2 minutes** until the sauce clings to the pasta and looks glossy.

• 6

  Step 6: Finish

  Taste and adjust salt/pepper. Stir in **lemon juice or vinegar** if using (it lifts the whole dish). Serve hot.

Tips

• **Health upgrade (still pantry-only):** Wholewheat pasta adds extra fiber and keeps you fuller longer; chickpeas boost fiber + minerals; tuna brings lean protein and omega-3s.
• **No tuna?** Swap with **1 extra can chickpeas** or **1 can cannellini beans** for a vegetarian version, still hearty and cheap.
• **No wholewheat pasta?** Regular pasta works—keep portions similar and add an extra handful of beans if you want more fiber.
• **Make it stretch further:** Add an extra **1/2 can tomatoes** or a splash of water and simmer 2 minutes—more sauce, same cost.
• **Storage:** Keeps **3 days** in the fridge. Reheat with a splash of water to loosen the sauce.
• **Serve with:** A simple side salad (if you have it) or steamed frozen veg—both pair perfectly and keep the meal light but filling.

Nutrition (per serving, estimate)