Cold Fusilli Pasta Salad
Healthy Recipe

  • Like 2
  • 23 Minutes
  • Serves 4
  • Easy
  • Medium Heat
Cold Fusilli Pasta Salad


Recipe's Ingredients

Adjust Servings:
8 oz whole-wheat Fusilli Pasta
2 cups Cherry Tomatoes rinsed and halved
1 large Green Bell Pepper rinsed and sliced in pieces ¼ inch wide by 2 inches long
½ cup Red Onion thinly sliced
1 medium Zucchini rinsed and shredded finely or sliced into small chunks (about 1 cup)
15½ oz low-sodium Chickpeas about 1 can, drained and rinsed
1 Tablespoon Basil - Fresh rinsed, dried, and cut into thin strips
¼ teaspoon Salt
1/8 teaspoon ground black Pepper
1 Tablespoon extra virgin Olive Oil
2 Tablespoons Balsamic Vinegar
½ cup shredded Parmesan Cheese
Variations
Instead of fresh basil, use 1 tsp Basil - Dried
Instead of chickpeas, use Garbanzo Beans


Nutritional information for Cold Fusilli Pasta Salad

418
Calories
11.1g
Fat
1.6g
Saturated Fat
3mg
Cholesterol
220mg
Sodium
100.6g
Carbohydrate
21.5g
Fiber
16.1g
Sugar
25.8g
Protein

This fusilli pasta with summer vegetables is a must-eat salad during the hot season. It is great for health, and also for weight loss.

Did you Know?

Salad acquired its nobility during the Greek and Roman civilizations and became essential nourishment.

Ingredients

  • Variations

Steps for Cold Fusilli Pasta Salad

1
Done
4 Minutes

Prepare the ingredients

Rinse the veggies. Halve the tomatoes, slice the green pepper in pieces ¼ inch wide by 2 inches long, thinly slice the red onion, shred finely the zucchini or slice into small chunks (about 1 cup), and cut basil into thin strips.

2
Done
14 Minutes

Prepare the pasta

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.

3
Done
1 Minute

Prepare the veggie 'bed'

Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.

4
Done
3 Minutes

Combine them all

Add the cooled pasta. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.

5
Done
1 Minute

Divide & Enjoy

Divide into four equal portions. Top each with 2 tablespoons of shredded parmesan cheese.

Additional Info for Cold Fusilli Pasta Salad

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This fusilli pasta with summer vegetables is a must-eat salad during the hot season. The recipe’s ingredients are perfectly chosen just to give a rainbow design.


Content on this recipe…


 

 

About Cold fusilli pasta with summer vegetables

This salad with cold fusilli pasta & summer vegetables was so good that I’ve been eating it about twice a day!

Summer isn’t complete without a few good cold fusilli pasta, am I right? This salad is loaded with a variety of veggies, seasoned with spices and Italian dressing. It’s so fresh and delicious, it could easily be served as a main dish instead of a side one.

Don’t be intimidated by the long ingredient list, this Cold fusilli pasta with summer vegetables comes together really quickly. Use whatever vegetables you can get or like, but for a better design, try to have most of the ‘rainbow colors‘.

You can serve it right away or you can cover it and let it refrigerate for a few hours beforehand. I prefer to let it sit because the veggies and noodles soak up the flavor from the dressing and get extra tender. Either way, it’ll taste delicious!

 

 

Salad’s Health Benefits

Cold fusilli pasta with summer vegetables is one of the most popular salads during the hot season. It’s a healthy meal, easy to prepare, and has many variations.

Pasta is a meal with many properties, which makes it a complete dish and essential to include in our diets. It contains proteins, carbohydrates, fats, and sugars. In addition to supplying vitamins in groups B and K, another of its advantages is that it can be made in different ways: lasagna, cannelloni, macaroni, etc.

When making cold fusilli pasta with summer vegetables, it’s important to choose ingredients that aren’t very caloric, otherwise, pasta won’t be a healthy meal. For the same reason, you shouldn’t dress the salad with sauces, and if you choose to do so, use light, homemade ones.

Overall, this salad is quite a gem. It’s not only easy to prepare, but it requires only minimal ingredients, tastes so fresh and delicious.

Because almost all ingredients are raw and uncooked, I’ll take them one by one to show you the most important health benefits of each.

I included tomatoes due to their great source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate, and vitamin K.

Onion contains fiber and folic acid, B vitamins that help the body make healthy new cells, and are great whether they’re raw or cooked, though raw onions have higher levels of organic sulfur compounds that provide many benefits. These incredible vegetables have also minerals that aid in weight loss.

 

 

Notes and Tips

  • Storing? If you are figuring that you are going to have leftovers I recommend not dousing the whole salad in your dressing. Cold fusilli pasta with dressing tends to wilt quicker than without dressings. Ideally, store the salad separately from the dressing. This will last about 3-5 days in an airtight container in the fridge.
  • Make-ahead? You can cut your veggies and even make your pasta ahead of time. Assemble all of your ingredients right before serving.
  • Here’s the great news. Cold fusilli pasta with summer vegetables gets better over time. Letting the pasta and veggies sit in the dressing for a while makes a huge difference in flavor. I take the same approach when making potato salad.
  • You can make this summer salad and keep it in the fridge for up to five days, which makes this the perfect side dish to prepare in advance.
  • Try also my special Fresh Summer Salad for greater health benefits.

 

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Susan Anne Dale

Hello there, I’m Susan Anne Dale | Mother, Wife, Cook, Entrepreneur. I do not remember exactly when I started to cook, but now I cannot imagine life without the magic of this wonderful art. I hope you will enjoy my recipes written in a modern cooking style.

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