To me, pasta salad is the ultimate summer food. It’s a nice cool dish for those hot summer days, and it’s very quick and easy to make. Plus, let’s not forget to mention that it’s a super easy way to sneak in all of those veggies! There are tons of different variations on your typical pasta salad: some made with Italian dressing, some made with cold cuts, some made with a mayo-based dressing, and so on and so forth. But this salad here isn’t your typical pasta salad. In my opinion, it’s better!
Like I mentioned above, pasta salad is the perfect summer dish when you want a nice, refreshing meal. However, if you’re not careful, the calories in a serving of pasta salad can quickly add up, and they can also be lacking in important nutrients. Here are some tips I have for you on how to create a healthier pasta salad:
- Choose your pasta wisely. While there’s nothing wrong with good old white pasta, there are plenty of better options to choose from. For example, whole-grain pasta. Choosing this type of pasta will add additional fiber and vitamins to your plate, helping to steady your blood sugar and keep you full in between meals. Alternately, pasta made from lentils or chickpeas are great gluten-free options, and they also add a hefty dose of protein and fiber to your meal, which again will help keep you feeling satisfied after your meal is over.
- Load up on the veggies. Personally, I prefer a pasta salad that has a very high ratio of veggies to pasta. Veggies are a great way to add volume to your plate without adding a lot of calories, and they’re also filled with tons of essential nutrients we need, such as fiber or vitamins. Plus, veggies add a variety of flavors and textures to the salad, keeping it anything but boring!
- Add some protein. Protein is very important when it comes to keeping you full and satisfied, and it’s also very important for our muscles and bones. Adding a lean protein such as chicken breast, beans or lentils, or tuna to your pasta salad will not only provide you with more flavor and texture, but it will help fill you up and make you more satisfied. Alternately, if you don’t want to add any of the items listed above, you could also use a chickpea or lentil-based pasta as your base (such as Banza chickpea pasta, which is what I used to make this recipe).
- Choose your dressing wisely. Bottled dressings are super convenient to add to a pasta salad, but be careful: most salad dressings are filled with added sugars, preservatives, and even trans fats. Your best option is to make your own dressing at home and add it to your pasta salad. And don’t worry, it’s a lot easier than it sounds! If possible, make your salad dressing olive-oil based as opposed to mayo-based. Olive oil is filled with healthy fats and plenty of other important nutrients, and as an added bonus, it’s very light and refreshing – perfect for a cool summer dish!
- Use spices and/or fresh herbs for flavoring. Believe it or not, a little bit of herbs and spices goes a long way when it comes to flavoring. Using dried spices is such an easy way to add flavor without adding all of the extra sodium that comes with salt or seasoning packets, and there are so many different flavor combinations you can make.
Keeping those tips in mind, I decided to make a Greek-inspired pasta salad, which sounded absolutely heavenly with these 90-degree temperatures we’ve been having lately!
This recipe is incredibly quick and easy to throw together, and only involves a few simple ingredients. Plus, it can be made in advance and chilled in the refrigerator, making it the perfect dish if you’re headed to a summer picnic or potluck.
The tahini gives it a great, slightly nutty flavor, and it also packs in the nutrients and heart-healthy fats – it’s a win-win situation! Do yourself a favor and try this delicious twist on your typical pasta salad! I promise you won’t regret it!
Greek Pasta Salad with Tahini Dressing
Ingredients
- 16 ounces pasta of choice
- 1 15-ounce can chickpeas rinsed and drained
- 1 red bell pepper chopped
- 1 1/2 cups cherry tomatoes halved
- 1 1/2 cups cucumber chopped
- 1/2 cup black olives sliced in half
- 1/2 cup red onion diced
- 1 tsp. dried dill
- 1/4 tsp. crushed red pepper flakes or to taste
Tahini Sauce
- 1/3 cup tahini stirred well
- 1/4 cup freshly-squeezed lemon juice
- 2 cloves garlic minced
- 1/4 – 1/3 cup cold water or enough to thin mixture
- 1/2 tsp. salt
Instructions
- Heat a large pot of water over medium heat and cook pasta according to package directions. Once cooked, drain, and set aside.
- Meanwhile, in a medium bowl, combine all of the ingredients for the dressing and whisk together until well-combined. Add enough water so that the sauce becomes thin and pourable.
- Pour the dressing on top of the drained pasta, and then mix in the veggies and remaining ingredients.
- Chill at least 30 minutes before serving. This can also be made the night before and refrigerated until ready to eat.
