Summer Pasta Salad with Vinaigrette

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.

#ChangeYourBuds with this pasta salad recipe.

Summer Pasta Salad with Vinaigrette – Highest Potassium Version

This pasta recipe is overflowing with sweet tomatoes, yellow peppers, broccoli, carrots and a tangy vinaigrette.

The Cooking Doc’s rule for pasta salad = double the veggies to the pasta. So 1 cup of pasta, be sure you have 2 cups 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 whole wheat elbow pasta, or pasta shape of choice (quinoa noodles)

DIRECTIONS:
1. 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.

2. 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.

Note: To make a meal add beans or chicken.

NUTRITION PROFILE:
Serving Size: 6 side serving without beans or chicken
Calories (kcal) 484.07
Protein (g) 16.82
Carbohydrates (g) 54.25
Total Dietary Fiber (g) 9.80
Total Sugars (g) 4.09
Added Sugar (g) 0
Fat (g) 23.89
Saturated Fat (g) 2.89
Cholesterol (mg) 0
Calcium (mg) 146.09
Magnesium (mg) 30.50
Phosphorus (mg) 220.01
Potassium (mg) 865.28 High Potassium
Sodium (mg) 163.24

Summer Pasta Salad – Medium Potassium Version

Summer Pasta Salad with Vinaigrette (Medium Potassium with traditional pasta and still lots of veggies)

Yield: 6 Side Servings


Serving Size: 1 Side Serving

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.

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

Nutrition Profile:

Serving Size: 6 side serving without beans or chicken

Calories (kcal) 504.68
Protein (g) 12.45
Carbohydrates (g) 63.68
Total Dietary Fiber (g) 5.84
Total Sugars (g) 3.74
Added Sugar (g) 0
Fat (g) 22.19
Saturated Fat (g) 3.18
Cholesterol (mg) 0
Calcium (mg) 64.15
Magnesium (mg) 52.49
Phosphorus (mg) 131.70
Potassium (mg) 388.94
Sodium (mg) 122.60

Revision: Summer Pasta Salad with Vinaigrette – Lower Potassium Version

With less basil and less veggies, we can lower the potassium content significantly

Yield: 6 Side Servings

Serving Size: 1 Side Serving

1 cup of pasta, be sure you have 1 cup of veggies (You knew it was coming!)


For the Salad:
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)

NUTRITION PROFILE:

Serving Size: 6 side serving without beans or chicken

Calories (kcal) 426.95
Protein (g) 10.02
Carbohydrates (g) 49.89
Total Dietary Fiber (g) 7.15
Total Sugars (g) 2.57
Added Sugar (g) 0
Fat (g) 23.00
Saturated Fat (g) 3.19
Cholesterol (mg) 0
Calcium (mg) 39.49
Magnesium (mg) 91.12
Phosphorus (mg) 209.25
Potassium (mg) 283.57
Sodium (mg) 114.66

 

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