Deliciously Simple Italian Pasta Salad

Looking for a refreshing and easy pasta salad that’s perfect for summer gatherings or a light lunch? This Italian pasta salad is sure to become one of your go-to recipes, combining the freshness of seasonal vegetables with the tangy flavors of classic Italian dressing. It's a healthy yet satisfying meal that can be prepared in under 30 minutes and serves four people.

To start, you will need:

• 1 pound (450g) pasta, any type such as fusilli or penne works well
• 1 large cucumber, sliced thinly
• 1 small red bell pepper, chopped into bite-sized pieces
• 1 small yellow onion, finely diced
• ½ cup (75g) pitted kalamata olives, halved or whole
• ¼ cup (30g) fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Instructions:

Begin by cooking the pasta according to package instructions until al dente. Drain thoroughly and set aside to cool completely.

While the pasta is cooking, prepare the vegetables: slice the cucumber, chop the bell pepper and dice the onion. Once the pasta has cooled down, mix all of these ingredients together in a large bowl.

In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until well combined. Pour this dressing over the salad and toss everything gently but thoroughly to ensure even coating.

Finally, fold in the olives and parsley. Allow the flavors to meld for at least 15 minutes before serving; however, if you have time, let it sit overnight for best results. The pasta will absorb more of the dressing and become even tastier!

Tips & Variations:

1. Vegetable Options: Feel free to substitute or add other vegetables such as cherry tomatoes, artichoke hearts, or green beans.
2. Dressing Alternatives: Swap out the Italian dressing for Greek yogurt and lemon juice for a refreshing twist. You can also try balsamic vinaigrette or honey mustard dressing for different flavor profiles.
3. Pasta Choices: Experiment with various types of pasta like whole wheat, spirals, or even bow ties to find your favorite texture. If you prefer less carbs, use a grain-free alternative such as quinoa or farro.

Nutritional Information:

The provided recipe serves 4 people. Each serving contains approximately:

• 50g of pasta (uncooked weight)
• 8-10g of vegetables, depending on the variety and amount used.
• 7-9g of protein from the olives if using them as a main ingredient.
• A variable amount of fat and calories based on the type of olive oil used. However, since it's only 2 tbsp of olive oil per serving, the calorie count remains relatively low compared to many other pasta dishes.

Given its versatility, this Italian pasta salad makes an ideal side dish or main course for your next meal. Not only does it taste great but also offers a balanced combination of carbohydrates from the pasta, healthy fats from the olive oil and olives, and essential nutrients from the vegetables and herbs.

The simplicity of this recipe ensures that you can prepare it quickly and easily without compromising on flavor or nutrition. Whether enjoyed warm after being left to marinate for several hours or cold right out of the fridge, this dish is sure to impress at any gathering or family dinner. It’s an ideal choice if you're looking for a fresh, light meal that doesn't require extensive prep time but still provides ample satisfaction.

For those who enjoy experimenting in the kitchen, consider adding additional toppings like crumbled feta cheese, grilled chicken pieces, or even some capers to give this dish extra depth and richness. With minimal effort and maximum reward, this Italian pasta salad recipe is a wonderful addition to any meal plan focusing on balanced nutrition and delicious taste.

<

p>Enjoy your homemade Italian pasta salad and see how it becomes the star of your next meal!