low-calorie pasta salad. Perfect for anyone following a gluten-free and vegan diet, this recipe Light Pasta Salad combines fresh ingredients and vibrant flavors, making it a go-to choice for light lunches, picnics, or as a side dish at your next gathering.
Why Choose Low-Calorie Pasta Salad?
Pasta salads are a classic choice for their versatility and ease of preparation. By opting for a low-calorie version, you can enjoy all the benefits of this beloved dish without the extra calories and unwanted fats. Here’s why this recipe stands out:
- Nutritional Balance: This pasta salad is designed to be light yet filling, thanks to a careful balance of vegetables, legumes, and whole grains.
- Diet-Friendly: It’s naturally gluten-free and vegan, making it suitable for a range of dietary preferences and restrictions.
- Flavorful & Fresh: Despite its low calorie count, the dish is packed with flavors from fresh herbs, tangy dressings, and a mix of crunchy and creamy textures.
Ingredients
For the salad:
- Gluten-Free Pasta: 2 cups of your favorite gluten-free pasta (such as brown rice, quinoa, or chickpea pasta)
- Cherry Tomatoes: 1 cup, halved
- Cucumber: 1, diced
- Red Bell Pepper: 1, diced
- Red Onion: 1/4 cup, finely chopped
- Black Olives: 1/4 cup, sliced
- Fresh Herbs: 1/4 cup each of chopped basil and parsley
For the dressing:
- Lemon Juice: 3 tablespoons
- Extra-Virgin Olive Oil: 1 tablespoon
- Dijon Mustard: 1 teaspoon
- Garlic: 1 clove, minced
- Maple Syrup: 1 teaspoon (for a touch of sweetness)
- Salt & Pepper: To taste
Instructions
- Cook the Pasta: Follow the package instructions to cook your gluten-free pasta. Be sure to add a pinch of salt to the boiling water. Once cooked, drain and rinse under cold water to cool.
- Prepare the Vegetables: While the pasta cooks, prepare the vegetables. Chop the cherry tomatoes, cucumber, red bell pepper, and red onion. Slice the olives and chop the fresh herbs.
- Make the Dressing: In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, minced garlic, and maple syrup. Season with salt and pepper to taste.
- Combine Ingredients: In a large mixing bowl, combine the cooked pasta with the chopped vegetables and olives. Pour the dressing over the mixture and toss everything together until well-coated.
- Garnish & Serve: Garnish with fresh herbs and give the salad one last toss. For best results, let the salad sit for at least 15 minutes to allow the flavors to meld together.
Tips for the Best Salad
- Make Ahead: This pasta salad can be prepared in advance. Store it in an airtight container in the refrigerator for up to 3 days. The flavors will deepen and improve as it sits.
- Customize Your Veggies: Feel free to add other vegetables like bell peppers, artichokes, or zucchini. You can also throw in some beans for extra protein.
- Adjust the Dressing: If you prefer a creamier dressing, you can add a bit of vegan yogurt or avocado to the mix.
Nutritional Benefits
This low-calorie pasta salad is not just easy on the waistline but also packed with nutrients:
- Fiber: The vegetables and gluten-free pasta provide a good dose of dietary fiber, aiding digestion and promoting satiety.
- Vitamins & Minerals: The fresh veggies offer essential vitamins such as A, C, and K, along with important minerals.
- Healthy Fats: The olive oil in the dressing provides healthy fats that support heart health.
