Imagine a vibrant, mouthwatering pasta salad that not only tantalizes your taste buds but also keeps you feeling light and energized. This Healthy Italian Pasta Salad is your ticket to a delicious, nutritious meal that combines the classic flavors of Italy with a modern, health-conscious twist. Perfect for summer gatherings, quick lunches, or meal prep, this recipe is about to become your new go-to dish that will have everyone asking for seconds!
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Cuisine: Italian
Serves: 6 servings
Ingredients
- 8 oz whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1/2 cup bell pepper, diced
- 1/2 cup black olives, sliced
- 1/2 cup mozzarella balls
- 1/4 cup fresh basil, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
Instructions
- Fill a large pot with water and add a pinch of salt. Bring the water to a rolling boil over high heat.
- Add whole wheat pasta to the boiling water and cook according to package instructions, typically 8-10 minutes, until al dente. Stir occasionally to prevent sticking.
- While pasta is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the bell peppers, and slice the black olives.
- Once pasta is cooked, drain in a colander and rinse with cold water to stop the cooking process and cool the pasta quickly.
- In a large mixing bowl, combine the cooled pasta, cherry tomatoes, bell peppers, black olives, and mozzarella balls.
- In a separate small bowl, whisk together olive oil, red wine vinegar, salt, and pepper to create the dressing.
- Pour the dressing over the pasta and vegetables, tossing gently to ensure even coating.
- Sprinkle chopped fresh basil over the salad and gently mix to distribute.
- Cover the bowl and refrigerate for at least 30 minutes to allow flavors to meld together before serving.
- Before serving, give the salad a quick stir and adjust seasoning if needed. Serve chilled.
Tips
- Cook Pasta Al Dente: The key to a great pasta salad is perfectly cooked pasta. Aim for al dente texture by following package instructions and testing a piece before draining.
- Cool Pasta Quickly: Rinse the pasta with cold water immediately after cooking to stop the cooking process and prevent it from becoming mushy.
- Chill for Maximum Flavor: Let the salad rest in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together and creates a more delicious dish.
- Customize to Your Taste: Feel free to swap ingredients or add protein like grilled chicken or chickpeas to make the salad more substantial.
- Dress Just Before Serving: If you're preparing the salad in advance, keep the dressing separate and add it just before serving to prevent the pasta from becoming soggy.
- Use Fresh Ingredients: Fresh basil and high-quality olive oil can make a significant difference in the overall taste of the salad.
- Make Ahead Friendly: This pasta salad can be prepared a day in advance, making it perfect for meal prep or potluck gatherings.
Nutrition Facts
Calories: 280kcal
Carbohydrates: 30g
Protein: 10g
Fat: 16g
Saturated Fat: 4g
Cholesterol: 15mg
