Pasta salads are surprisingly nutritious — here are three worth repeating this summer

Whether as a side at a barbecue or for easy meal-prep weeknight dinners, these pasta salads are not just fresh and seasonal, but a great way to build a balanced meal.

Summer is the season when cooking becomes more about lighter fuss-free meals that don’t feel like a chore after a long, hot day. That’s why pasta salads have become a weeknight staple for many, as well as the perfect dish for dinner parties, picnics and barbecues.

“Pasta salads are often overlooked as a nutritious meal, but they can actually be one of the easiest ways to build a balanced lunch during the summer,” says registered nutritionist Hannah Cartwright. “But they provide carbohydrate, our body’s preferred source of energy, making them particularly valuable for busy days, travel and being more active outdoors.”

Does the type of pasta you use matter?

If you’re choosing between white and wholewheat pasta, wholewheat is probably the more nutritious option. Swapping white pasta for wholewheat adds around 50% more fibre, so it’s a way to boost the nutritional value of your meal.

But you’ll still reap the benefits from choosing white pasta, too. As Hannah explains, when pasta is cooked and then cooled, some of its starch becomes what’s known as resistant starch. “This type of starch can act like a prebiotic, helping to nourish beneficial gut bacteria and support a healthy gut microbiome.”

Pasta salads also make it easy to increase the variety of plants in your diet by adding different vegetables, herbs, beans and seeds. Research suggests eating a wider variety of plant foods is associated with a more diverse gut microbiome, which plays an important role in digestive and overall health.

On top of all this, pasta salads are easy to prepare and ideal for meal prep. The trick is choosing ingredients that are refreshing and full of texture, so they don’t get boring. Here are three recipes worth adding to your rotation.

Plant-based ‘tuna’ orzo sharing salad

If you’re looking for a vegan pasta salad for a barbecue, picnic or summer gathering, this tuna-style pasta salad from Squeaky Bean is packed with flavour, texture and colourful seasonal vegetables.

Serves 4

Ingredients

100g orzo pasta

1 small lemon, juice and zest

2 tbsp wholegrain or Dijon mustard

1 tbsp olive oil

½ tsp crushed chillies (or to taste)

½ tsp fennel seeds, toasted (optional)

1 bunch spring onions, white and light-green parts finely sliced

100g cherry tomatoes, halved

150g radishes, halved and thinly sliced

½ cucumber, quartered and sliced

50g capers (optional)

50g cornichons, sliced (optional)

50g rocket or other mixed greens

20g dill, leaves picked

1 pack Squeaky Bean Tuna Style Flakes

Method

1. Cook the orzo in plenty of salted boiling water until just tender. Rinse until cool with cold water and drain thoroughly.
2. In a small bowl, whisk together the lemon juice and zest, mustard, olive oil, chilli and fennel seeds; season to taste.
3. In a large bowl, mix the orzo with the spring onions, cherry tomatoes, radishes, cucumber, capers and cornichons. Toss with the dressing.
4. Rest for 30 mins in the fridge for the flavours to meld, and toss again before serving. Add the greens and dill just before serving.
5. Gently mix through the Tuna Style Flakes or arrange on top. Season again to taste.

Read more: Chefs share delicious salad recipes we’ll be eating all summer

 

View this post on Instagram

 

A post shared by Squeaky Bean (@squeakybeanveg)

Mediterranean chicken gut health pasta salad

High in protein and fibre, Hannah Cartwright’s Mediterranean chicken gut health recipe includes more than 10 different plant foods and uses cooled wholewheat pasta, which naturally contains resistant starch.

Serves 4

Ingredients

For the salad

• 250g wholewheat fusilli or penne
• 2 cooked chicken breasts, shredded (or 1 tin chickpeas and 200g edamame for a vegetarian version)
• 150g cherry tomatoes, halved
• 1 yellow pepper, diced
• ½ cucumber, diced
• 100g spinach, roughly chopped
• ½ small red onion, finely sliced
• ½ tin butter beans, drained
• 2 tbsp capers
• handful of Kalamata olives
• Small handful fresh parsley
• small handful fresh basil
• 30g pumpkin seeds, toasted
• 40g feta, crumbled (optional)

Lemon herb dressing

• 3 tbsp extra virgin olive oil
• juice of 1 lemon
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 small garlic clove, crushed

Method

1. Cook the pasta until al dente. Drain and rinse briefly under cold water before allowing it to cool completely.
2. Whisk together all the dressing ingredients. Season to taste.
3. Combine the cooled pasta with the chicken, vegetables, beans, capers, olives and herbs.
4. Pour over the dressing and toss well.
5. Finish with the pumpkin seeds and feta before serving.

Salmon pasta salad

Perfect as a light lunch or summer side, this salmon and asparagus pasta salad from Healthy Hungry Happy combines wholewheat pasta with flaky salmon, crisp asparagus and plenty of fresh vegetables, while the balsamic and Dijon dressing adds a summery tang.

Serves 6

Ingredients

240g salmon fillet

150g wholewheat pasta

100g asparagus spears, chopped

1 tbsp olive oil

2 tbsp balsamic vinegar

1 tbsp Dijon mustard

50g spinach, chopped

40g romaine lettuce, chopped

2 tomatoes, diced

50g sundried tomatoes, chopped

2 tbsp fresh basil, chopped

1 lemon, juice and zest

Method

1. Place the salmon under the grill and cook for 10-12 minutes.
2. Boil the wholewheat pasta for 10-12 minutes, or until cooked to your liking.
3. Three minutes before the pasta is ready, add the asparagus spears to the pan.
4. Once the pasta is cooked, put in a bowl with the olive oil, balsamic vinegar, Dijon mustard, spinach, romaine lettuce, tomatoes, sundried tomatoes, basil, lemon juice and lemon zest.
5. Mix well and serve.

Feature image: Pexels