Italian pasta salad combines pasta, fresh vegetables, cheese, and olive oil, providing nutritional benefits such as vitamins (like Vitamin A and C) and minerals (such as iron and calcium). However, it can be high in fats if consumed in large quantities. To reduce the negative effects, olive oil can be used instead of other oils, and the amount of cheese can be reduced. This helps protect the body from heart disease, diabetes, and promotes gut health.
Ingredients:
- ¼ cup olive oil
- ¼ cup vinegar
- 2-3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Any small type of pasta (such as fusilli, as it adds a great texture to the salad)
- Low-salt feta cheese or fresh mozzarella, cut into cubes
- 2 cups cherry tomatoes, halved
- 2 medium cucumbers, sliced thin
- ¼ cup fresh basil leaves, sliced thin
Preparation Method
Preparing the Dressing:
- In a small bowl or jar with a lid, combine the olive oil, vinegar, and lemon juice.
- Add the minced garlic, Italian seasoning, salt, and black pepper.
- Shake the jar or whisk the mixture well until everything is fully combined.
Cooking the Pasta:
- Bring a large pot of water to a boil and add the pasta. Cook it according to the package instructions, but make sure not to overcook it. You can stop cooking when it's about ¾ done for the perfect texture in the salad.
- After cooking, drain the pasta and rinse it with cold water to stop the cooking process and preserve its excellent texture.
Assembling the Salad:
- In a large bowl, place the cooled pasta.
- Add the halved cherry tomatoes, cubed cheese, sliced cucumber, and basil leaves.
- Pour the prepared dressing over the ingredients in the bowl.
- Gently toss all the ingredients together until well coated with the dressing.
- Taste the salad and adjust the seasoning by adding more salt and pepper as desired.
Additional Tips:
- You can add roasted nuts like walnuts or pine nuts for added crunch and flavor.
- For a cooler salad, refrigerate it before serving.
- You can try grated Parmesan cheese for a stronger flavor, or smoked feta for a distinctive smoky taste. Goat feta can also be a great addition.
- Feel free to add other vegetables like bell peppers, black or green olives, or red onions. You can also add leafy greens like spinach or arugula.
- For added protein, consider adding grilled and chopped chicken, shrimp, or tuna.
This salad makes for an ideal lunch or dinner, or even a light snack between meals. Enjoy your delicious dish and savor its amazing taste! 😍
Note: This salad is perfect for those who prefer light and healthy dishes, but it may not be suitable for people following a dairy-free diet or those with allergies to certain ingredients like cheese or garlic.
Calories and Nutritional Values:
Olive Oil (¼ cup = about 60 ml)
- Calories: 480 kcal
- Fat: 54 g (8 g saturated fat, 6 g monounsaturated fat, 40 g polyunsaturated fat)
- Carbohydrates: 0 g
- Protein: 0 g
Health Benefits:
- Rich in healthy fats: Contains unsaturated fats that improve heart health and reduce bad cholesterol levels.
- Antioxidant-rich: Contains polyphenols that help fight inflammation and reduce the risk of chronic diseases.
- Skin health support: Enhances skin hydration and reduces wrinkles.
Vinegar (¼ cup = about 60 ml)
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Health Benefits:
- Improves digestion: Supports digestive health and helps regulate blood sugar levels.
- Antibacterial: Has antibacterial properties that help boost immune health.
Fresh Lemon Juice (2-3 tablespoons = about 30-45 ml)
- Calories: 10-15 kcal
- Fat: 0 g
- Carbohydrates: 3-4 g (natural sugar)
- Protein: 0 g
Health Benefits:
- Rich in Vitamin C: Boosts immune health and acts as an antioxidant.
- Aids digestion: Enhances digestion and increases iron absorption.
- Detoxifying: Acts as a diuretic and helps flush out toxins.
Minced Garlic (1 clove = about 3 g)
- Calories: 5 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Health Benefits:
- Antibacterial and antifungal: Helps fight bacteria and fungi, promoting overall health.
- Heart health: Lowers blood pressure and reduces bad cholesterol levels.
- Antioxidant: Contains compounds that boost the immune system and fight diseases.
Italian Seasoning (1 teaspoon = about 1 g)
- Calories: 3 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Health Benefits:
- Nutrient-rich: Contains a blend of herbs and spices that offer various health benefits.
- Antioxidant: Some spices in the mix provide antioxidants that help protect the body from free radicals.
Salt (¼ teaspoon = about 1.5 g)
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Health Benefits:
- Fluid balance: Helps maintain fluid balance and regulate blood pressure.
- Enhances flavor: Improves the taste of food and stimulates appetite.
Black Pepper (¼ teaspoon = about 0.5 g)
- Calories: 2 kcal
- Fat: 0 g
- Carbohydrates: 0.5 g
- Protein: 0 g
Health Benefits:
- Enhances absorption: Increases the absorption of nutrients like turmeric.
- Antioxidant: Contains piperine, which promotes general health and reduces inflammation.
Small Pasta (1 cup cooked = about 140 g)
- Calories: 200 kcal
- Fat: 1 g
- Carbohydrates: 42 g
- Protein: 7 g
Health Benefits:
- Carbohydrate source: Provides long-lasting energy and helps improve energy levels.
- Fiber-rich: If made from whole grains, it aids digestion.
Low-Salt Feta Cheese (½ cup = about 70 g)
- Calories: 120 kcal
- Fat: 8 g
- Carbohydrates: 1 g
- Protein: 6 g
Health Benefits:
- Rich in calcium: Helps strengthen bones and teeth.
- Protein source: Provides high-quality protein essential for muscle building and tissue repair.
Cherry Tomatoes (2 cups = about 300 g)
- Calories: 50 kcal
- Fat: 0.5 g
- Carbohydrates: 12 g
- Protein: 2 g
Health Benefits:
- Rich in Vitamin C: Boosts immune health and improves skin health.
- Antioxidant: Contains lycopene, which combats free radicals and reduces the risk of certain chronic diseases.
Cucumber (2 medium cucumbers = about 200 g)
- Calories: 30 kcal
- Fat: 0 g
- Carbohydrates: 7 g
- Protein: 1 g
Health Benefits:
- Hydration: High in water content, which helps hydrate the body.
- Aids digestion: Contains fiber that supports healthy digestion.
Basil Leaves (¼ cup = about 10 g)
- Calories: 2 kcal
- Fat: 0 g
- Carbohydrates: 0.5 g
- Protein: 0.2 g
Health Benefits:
- Anti-inflammatory: Contains compounds that reduce inflammation and promote general health.
- Digestive support: Can help soothe the digestive system and alleviate stomach discomfort.
Approximate Total for the Salad:
- Calories: About 900 kcal (for the full quantity with all ingredients)
- Fat: About 64 g
- Carbohydrates: About 68 g
- Protein: About 16 g
Note: These values are approximate and depend on the accuracy of the quantities and specific ingredients used. The values may vary depending on the brands and different ingredients.
These ingredients provide a variety of health benefits that can help improve overall health and support a balanced diet.
