Print

Healthy Whole Wheat Pasta Salad

healthy whole wheat pasta salad - featured image
Print Recipe

A vibrant, crunchy, and refreshing whole wheat pasta salad tossed with fresh veggies and a tangy vinaigrette, perfect for summer meals and quick healthy lunches.

Ingredients

Scale
  • 8 ounces whole wheat pasta (fusilli or penne)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 small red bell pepper, chopped
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper, to taste
  • Optional add-ins: Kalamata olives, feta cheese, toasted pine nuts, chickpeas

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces whole wheat pasta and cook according to package instructions, about 9-11 minutes for al dente. Stir occasionally to prevent sticking.
  2. Drain the pasta in a colander and rinse briefly under cold water to stop cooking and cool it down. Set aside to drain completely.
  3. While the pasta cooks, wash and chop the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. Place all chopped veggies in a large mixing bowl.
  4. In a small bowl, combine extra virgin olive oil, lemon juice, Dijon mustard, and minced garlic. Whisk together until smooth and slightly thickened. Season with salt and pepper to taste.
  5. Add the drained pasta to the bowl with the veggies. Pour the dressing over the pasta and vegetables. Toss gently but thoroughly to coat everything evenly.
  6. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed. Optionally add crushed red pepper flakes or balsamic vinegar for extra zing.
  7. Serve immediately or chill in the refrigerator for 30 minutes to allow flavors to meld. Keep covered if prepping ahead.

Notes

Rinse pasta after cooking to remove excess starch and prevent gummy texture. Whisk mustard and lemon juice before adding oil to create a better emulsion. Soak chopped onion in cold water for 10 minutes if you want to reduce its sharpness. Toss pasta with a little olive oil if it seems sticky before adding veggies.

Nutrition

Keywords: whole wheat pasta salad, healthy pasta salad, summer salad, fresh veggie salad, easy pasta salad, vegetarian pasta salad

Find it online: https://sweetstirring.com/healthy-whole-wheat-pasta-salad-recipe-easy-fresh-veggie-ideas-for-summer/