Healthy Pasta Salad

This healthy pasta salad recipe is a breeze to make, taking just 25 minutes from start to finish. It features rigatoni noodles tossed with sautéed vegetables, toasted walnuts, capers, Parmesan cheese, lemon juice, and a medley of fresh herbs. Whether served warm or cold, it’s a delightful dish that’s sure to please. Plus, with a quick substitution, it can easily be transformed into a tasty vegan option, making it suitable for all dietary preferences.

Perfectly cooked pasta tossed with colorful vegetables, then smothered in vibrant and zesty capers, lemon juice, and a ton of fresh herbs. It is the perfect side dish for backyard BBQs or picnics!

It’s easy to customize too- use whatever vegetables and herbs you have on hand! And since it’s mayonnaise-free, it’s great for picnics.

Ingredients

• 8 ounces rigatoni pasta can use penne or rotini (about 3 cups/ ½ a box)
• 3 tablespoons olive oil divided
• ½ cup walnuts coarsely chopped or slivered almonds
• 2 teaspoon minced garlic 2 garlic cloves
• 2 scallions thinly sliced
• 1 cup bell pepper, thinly sliced any color
• 1 large zucchini, thinly sliced or 2 medium
• 1 cup cherry or grape tomatoes halved
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½-1 teaspoon crushed red pepper flakes adjust to taste (skip for mild)
• ½ teaspoon dried basil or Italian seasoning mix
• 3 tablespoons capers drained
• 2 tablespoons fresh lemon juice (1 large lemon) or 2 tablespoon apple cider vinegar
• ¼ cup grated parmesan
• 1 cup fresh herbs any combination of parsley, mint, dill, cilantro or basil

How to Make Healthy Pasta Salad

Here’s how to make pasta in a simple way:

1. If you’re using an Instant Pot:

• Put 4 cups of water, ½ teaspoon of salt, 1 teaspoon of olive oil, and pasta in the pot.
• Stir it and close the lid.
• Cook it for 5 minutes on high pressure.
• Wait 5 minutes, then let the pressure out manually.
• Drain the pasta and keep it aside.

1. If you’re using a regular pot:

• Boil a large pot of water with salt and 1 teaspoon of olive oil.
• Follow the directions on the pasta package and cook until it’s done.
• Drain it and set it aside.

1. In a large pan:

• Heat 2 tablespoons of olive oil on medium heat.
• Add walnuts and cook them until they turn light golden brown (about 45 seconds).
• Take out the nuts and put them on a plate lined with paper towels. Keep them aside.
• Add the remaining 1 tablespoon of olive oil to the pan.
• Put thinly sliced green onions, bell pepper, salt, pepper, red pepper flakes, and dried basil in the pan.
• Stir and cook for 2 minutes.

Put zucchini in the pan with tomatoes, capers, minced garlic, and cook for 3-4 minutes until the zucchini gets soft. Then turn off the heat.

Put the cooked pasta in the pan. Add lemon juice and green onions. Mix everything well. Taste it and add more salt and pepper if you need to.

Then, add grated or shaved parmesan cheese, toasted walnuts, and chopped herbs. Mix it all together. Put it in a serving bowl and serve it with extra parmesan cheese on the side if you want.

Nutrition

• Calories: 236kcal 
• Carbohydrates: 27g 
• Protein: 7g 
• Fat: 12g
• Saturated Fat: 2g
•  Polyunsaturated Fat: 4g 
• Monounsaturated Fat: 5g 
• Cholesterol: 3mg 
• Sodium: 291mg 
• Potassium: 347mg 
• Fiber: 3g 
• Sugar: 3g
•  Vitamin A: 1488IU 
• Vitamin C: 48mg 
• Calcium: 74mg
•  Iron: 2mg

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