16 Aug Summer Pasta Salad with Vinaigrette
Here are three quick versions of this pasta salad. It’s healthier than the traditional version because it doesn’t have any meat or cheese, and also uses extra virgin olive oil instead of mayonnaise for the fat and flavor. I recommend using two cups of veggies for every one cup of pasta. This is especially true if you don’t have any potassium restrictions. The first version is the one in the video – I use Basta Chick Pea pasta. It is the healthiest as it has a lot of fiber and is also bursting with potassium. But, I know that a lot of my followers have restrictions on how much potassium they can eat, so I also created a medium potassium version and a lower potassium version. Just using less basil and a whole wheat pasta instead of the chick pea pasta will lower the potassium significantly – but see below for more details.
The Cooking Doc’s rule for pasta salad = double the veggies to the pasta. Make sure you have 2 cups of veggies for 1 cup of pasta.
#ChangeYourBuds with this pasta salad recipe.
Summer Pasta Salad with Vinaigrette – Highest Potassium Version
Summer Pasta Salad with Vinaigrette – Highest Potassium Version
Ingredients
- For the Dressing:
- 1 teaspoon dried oregano
- 1 garlic clove crushed
- 1/4 teaspoon salt
- ¼ cup red wine vinegar
- ¾ cup extra virgin olive oil
- For the Salad:
- 1 pint cherry tomatoes halved
- 2 large carrots diced (about 1/2 cup)
- 1 large yellow bell pepper diced (about 1 cup)
- 4 stalks of celery chopped about 1/2 cup)
- 1 head of broccoli blanched for 3 minutes and then cooled and chopped (1/2 cup)
- 1/4 small red onion diced (about 1/4 cup)
- 1/2 cup chopped flat leaf parsley
- 1/2 cup chopped fresh basil
- 1 pound cooked and cooled whole wheat elbow pasta or pasta shape of choice (quinoa noodles)
Instructions
- In a small bowl or jar with tight fitting lid place the oregano, garlic, salt and vinegar. Whisk or shake until well combined. Add the olive oil and whisk or shake again until well combined. The dressing will naturally settle as it sits, so give it a good whisk or shake before serving.
- In a large bowl combine the cooked pasta, tomatoes, carrots, celery, bell pepper, broccoli, red onion, parsley and basil. Pour over the dressing and stir to combine. Let sit at least 30 minutes for the dressing to absorb and the flavors to combine. Serve at room temperature.
Notes
Nutrition
Summer Pasta Salad with Vinaigrette (Medium Potassium with traditional pasta and still lots of veggies)
Summer Pasta Salad with Vinaigrette (Medium Potassium with traditional pasta and still lots of veggies)
Ingredients
- For the Dressing:
- 1 teaspoon dried oregano
- 1 garlic clove crushed
- 1/4 teaspoon salt
- ¼ cup red wine vinegar
- ¾ cup extra virgin olive oil
- For the Salad:
- 1 pint cherry tomatoes halved
- 2 large carrots diced (about 1/2 cup)
- 1 large yellow bell pepper diced (about 1 cup)
- 4 stalks of celery chopped about 1/2 cup)
- 1 head of broccoli blanched for 3 minutes and then cooled and chopped (1/2 cup)
- 1/4 small red onion diced (about 1/4 cup)
- 1/2 cup chopped flat leaf parsley
- 1/2 cup chopped fresh basil
- 1 pound cooked and cooled white elbow pasta or pasta shape of choice, unenriched
Instructions
- In a small bowl or jar with tight fitting lid place the oregano, garlic, salt and vinegar. Whisk or shake until well combined. Add the olive oil and whisk or shake again until well combined. The dressing will naturally settle as it sits, so give it a good whisk or shake before serving.
- In a large bowl combine the cooked pasta, tomatoes, carrots, celery, bell pepper, broccoli, red onion, parsley and basil. Pour over the dressing and stir to combine. Let sit at least 30 minutes for the dressing to absorb and the flavors to combine. Serve at room temperature.
Notes
Nutrition
Revision: Summer Pasta Salad with Vinaigrette – Lower Potassium Version
With less basil and less veggies, we can lower the potassium content significantly
1 cup of pasta, be sure you have 1 cup of veggies (You knew it was coming!)
Revision: Summer Pasta Salad with Vinaigrette – Lower Potassium Version
Ingredients
- 1 cup cherry tomatoes halved
- 1 medium carrots diced (about 1/4 cup)
- 1 medium yellow bell pepper diced (about 1/2 cup)
- 2 stalks of celery chopped (about 1/4 cup)
- 1 small head of broccoli blanched for 3 minutes and then cooled and chopped (1/4 cup)
- 1/4 small red onion diced (about 1/4 cup)
- 1 tablespoon chopped flat leaf parsley
- 1 tablespoon chopped fresh basil
- 12 ounces cooked and cooled whole wheat elbow pasta or pasta shape of choice (quinoa noodles) (used whole wheat pasta = 149 mg K+/srv)
Instructions
- In a large bowl combine the cooked pasta, tomatoes, carrots, celery, bell pepper, broccoli, red onion, parsley and basil. Pour over the dressing and stir to combine. Serve at room temperature.
Notes
1 cup of pasta, be sure you have 1 cup of veggies (You knew it was coming!) For a lower carbohydrate and more diabetic friendly version, only eat a 3/4 cup portion
Nutrition
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