Guilt Free Pasta Salad
Now that summer is upon us, my mind and stomach are turning towards luscious mangoes, juicy watermelon and cooling, fuss-free salads.
Here’s a pasta salad I made for last night’s dinner.
impromptu, good-for-you, balanced recipe of carbs, protein, dairy and vegetables
A little bit of pasta can go a long way if you load it up with vegetables. By this, I mean that you get the satisfaction of having had pasta while bulking it with all the good stuff.
You can use penne, farfale or any other chunky pasta of your choice.
1/2 Cup uncooked pasta
1 Chicken or vegetable stock cube
2-3 Tablespoons low fat, mild yoghurt
2-3 Cloves garlic
1 Teaspoon smooth mustard
1 Tablespoon hot sauce
1 Tablespoon olive oil
100 Grams broccoli
1/2 Cup mixed sprout
7-8 Cherry tomato
1 Yellow pepper
1 Small cucumber
1 Small bunch spring onion
Salt to taste
1 Tablespoon cider vinegar
1/2 Cup fresh parsley
- Boil the pasta with a pinch of salt and the stock cube according to instructions on the packet. Drain and put in a big bowl.
- Peel and grate the garlic.
- To make the salad dressing, whisk together yoghurt, mustard, hot sauce, grated garlic, olive oil and salt to taste. Refrigerate till ready to use.
- Wash and finely chop the spring onion. Add it to the pasta bowl.
- Wash and halve the cherry tomato and throw them in the pasta bowl.
- Char-grill the pepper on the burner and let it cool down. Cover and keep aside, the steam helps loosen the skin.
- Once the pepper has cooled, remove the charred bits. Cut in half, remove the core and the stem and slice it. Add to the pasta bowl.
- Wash and dice the cucumber and add to the pasta bowl.
- Wash and chop the broccoli.
- Wash the sprouts.
- Steam the broccoli and sprouts till tender but still with a bite (approximately 7 to 8 minutes). Add to the pasta bowl.
- Wash and chop the parsley and add to the pasta bowl.
- Now toss everything together, add the salad dressing and toss once again.
- Drizzle with the cider vinegar, mix well and serve.
- You can use any hot sauce of your choice.
- Use a strong mustard for a bit of zing.
- You can peel the cucumber if you wish, I prefer it with the skin on.
- If you like garlicky dressing, increase the number of garlic cloves.
- I have a double-decker steamer so saved time by boiling the pasta and steaming the broccoli and sprouts simultaneously.