Perfectly Balanced Italian Pasta Salad Recipe

If you're looking for a dish that combines delicious flavors with balanced nutrition, then this Italian pasta salad is the perfect choice for you. This recipe offers a delightful mix of fresh vegetables, rich cheese, and perfectly cooked pasta, making it an ideal side dish or light meal on its own.

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Servings: 4-6 people

Ingredients:

• 8 oz (about 1 pound) of elbow pasta, cooked according to package instructions until al dente.
• 1 medium cucumber, sliced thinly and placed in a bowl of ice water for about 30 minutes before draining. This helps the cucumbers retain their crispness and brighten their color.
• 2 cups cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1/4 cup pitted kalamata olives, coarsely chopped
• 3 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 2 cloves garlic, minced
• Salt and pepper to taste.
• Grated Parmesan cheese (optional)

Instructions:

1. Start by cooking your pasta until it's just tender but still has a slight bite. Once done, drain the pasta thoroughly to prevent any excess water from interfering with the dressing.
2. In a large mixing bowl, add the drained pasta along with the cucumber slices (which have been refreshed in ice water), halved cherry tomatoes, chopped red onion, and pitted kalamata olives.
3. Next, prepare the dressing. In a separate small bowl or jar, whisk together olive oil, balsamic vinegar, minced garlic, salt to taste, and pepper. You can also add a pinch of sugar if desired for added sweetness.
4. Pour this dressing over your pasta mixture. Stir gently but thoroughly until everything is evenly coated with the flavorful dressing.
5. Allow the salad to sit in the refrigerator for at least 30 minutes before serving. This allows time for all flavors to meld together perfectly, enhancing their taste.
6. To serve, you may garnish the top with some grated Parmesan cheese if desired; however, it is completely optional and won't detract from the dish even without it.

Why Choose This Recipe?

This Italian pasta salad not only brings a burst of flavor but also provides essential nutrients that contribute to overall health. The use of whole grain pasta ensures that you get good amounts of complex carbohydrates and dietary fiber, which help keep blood sugar levels steady while providing sustained energy throughout the day.

Vegetables like cucumbers, tomatoes, and red onions offer vitamins C, K, B6 along with potassium and antioxidants. Fruits such as kalamata olives provide healthy fats, fiber, vitamin E, copper, and other important minerals which support heart health when consumed regularly in moderation.

The addition of extra virgin olive oil adds monounsaturated fatty acids that are beneficial for cardiovascular well-being, while balsamic vinegar contains antioxidants known to protect cells from damage. Garlic contributes antibacterial properties as well as sulfur compounds linked with various health benefits including reduced cholesterol levels and improved digestion.

Nutritional Benefits:

Not only does this pasta salad taste great, but it also supports your body in numerous ways thanks to its nutrient-rich ingredients. It's low in calories per serving yet high in fiber which promotes satiety helping you maintain a healthy weight without compromising on nutrition.

Tips for Serving:

• Feel free to customize this recipe based on personal preferences by adding more vegetables or changing up the dressing according to your taste buds. For instance, replacing some of the olives with sun-dried tomatoes could add another layer of flavor complexity.
• This dish pairs wonderfully with grilled chicken or fish for a main course meal.

Conclusion:

An Italian pasta salad like this one is more than just food; it's an experience that transports you to the vibrant streets of Italy. Its combination of textures, flavors, and health benefits makes it suitable not only as a side dish but also as the star of any meal. Whether you're hosting friends or simply enjoying lunch at home, serving up this delicious pasta salad will surely impress everyone!