Pasta and Vegetable Salad, Marinated Indian Pasta Salad
by Tarla Dalal
pasta and vegetable salad recipe | easy Indian pasta salad with veggies | marinated pasta salad | zero oil whole wheat pasta vegetable salad | with 30 amazing images.
pasta and vegetable salad recipe | easy Indian pasta salad with veggies | marinated pasta salad | zero oil whole wheat pasta vegetable salad is a flavourful way of enjoying whole wheat pasta minus the excess calories. Learn how to make easy Indian pasta salad with veggies.
To make pasta and vegetable salad, first make the salsa. For that, combine all the ingredients in a bowl and mix well while mashing with the back of a spoon. Keep aside. Combine all the ingredients in a deep bowl and mix gently. Put the salsa and toss well. Refrigerate for ½ hour and serve chilled.
If you thought pasta dishes are always loaded with calories, due to cheese and white sauce commonly used in their preparation, have a look at this zero oil whole wheat pasta vegetable salad – and you will change your mind.
Here, a minimal amount of whole wheat pasta is prepared as a marinated pasta salad along with crunchy and colourful veggies, which not only contribute antioxidants and fibre, but also team up well with the pasta to improve the overall texture and flavour.
Interestingly, the zero oil whole wheat pasta vegetable salad is not drowned in an oily or creamy dressing; instead it is perked up with a herby tomato salsa, which gives the dish a real boost! Thus this salad can be enjoyed as an occasional treat by health conscious people. Serve with Hearty Red Lentil Soup and Suran Chana Dal Tikkis.
Tips for pasta and vegetable salad. 1. Cook the pasta a la dente i.e. till the pasta is cooked but firm to bite into. 2. Tomato cubes can be replaced with capsicum cubes. 3. Remember to chop the tomatoes finely for the salsa. The water that oozes out after refrigerating the salsa is a great flavour enhancer.
Enjoy pasta and vegetable salad recipe | easy Indian pasta salad with veggies | marinated pasta salad | zero oil whole wheat pasta vegetable salad | with step by step photos.
Pasta and Vegetable Salad, Marinated Indian Pasta Salad recipe - How to make Pasta and Vegetable Salad, Marinated Indian Pasta Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Pasta and Vegetable Salad
1/2 cup cooked whole wheat fusilli
1/2 cup blanched carrot cubes
1/2 cup blanched broccoli florets
1/2 cup deseeded tomato cubes
1/2 cup blanched zucchini cubes
For The Herbed Tomato Salsa
1/2 cup finely chopped tomatoes
1/2 tsp dried oregano
1 tbsp finely chopped coriander (dhania)
1/2 tsp finely chopped green chillies
salt to taste
For the herbed tomato salsa
- For the herbed tomato salsa
- Combine all the ingredients in a bowl and mix well while mashing it with a back of a spoon. Keep aside.
How to proceed
- How to proceed
- To make {span class="bold1"}pasta and vegetable salad{/span}, combine all the ingredients in a deep bowl and mix well.
- Add the herbed tomato salsa and toss well.
- Refrigerate the {span class="bold1"}pasta and vegetable salad{/span} for 30 minutes and serve chilled.
Pasta and Vegetable Salad (Zero Oil Healthy Salad) Video by Tarla Dalal
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what is pasta and vegetable salad made of?
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Pasta and vegetable salad is made of 1/2 cup cooked whole wheat fusilli, 1/2 cup blanched carrot cubes, 1/2 cup blanched broccoli florets, 1/2 cup deseeded tomato cubes and 1/2 cup blanched zucchini cubes.
For The Herbed Tomato Salsa
1/2 cup finely chopped tomatoes
1/2 tsp dried oregano
1 tbsp finely chopped coriander (dhania)
1/2 tsp finely chopped green chillies
salt to taste
how to cook whole wheat pasta
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This is what whole wheat penne looks like. I love the look and texture of penne and hence use it in most of my pasta dishes. The best part is that penne is easily available throughout India. But you can use any whole pasta of your choice. Whole wheat fusilli is als easily available.
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To cook whole wheat pasta boil plenty of water in a large pan.
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Add 1 teaspoon of salt to the boiling water. The water must be boiling when you add the salt.
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Add 1 tablespoon of olive oil.
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Add the pasta to the boiling water by adding a few strands or one sheet of pasta at a time. We add all at a time since we are using olive oil in the boiling water which will prevent the whole wheaat pasta from sticking together. You can do either method.
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Mix well.
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Cook uncovered, stirring occasionally and gently for a while. After 4 to 5 minutes, this is how the whole wheat pasta is looking. It's halfway cooked so far.
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Again continue to cook uncovered, stirring occasionally and gently until the pasta is tender. Cooking times may vary with the size and the thickness of the pasta. Very small pasta (like macaroni, fusilli, conchiglie, penne) may cook in 5 to 7 minutes. Larger shapes (like spaghetti, fettuccine, dried lasagne sheets) may require 10 to 12 minutes.
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Immediately drain the cooked whole wheat pasta into a sieve or a colander.
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Transfer cooked whole wheat pasta to a bowl of cold water to refresh it.
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Drain again. Your how to cook whole wheat pasta recipe | how to boil whole wheat pasta | how to cook whole wheat penne pasta | best way to cook whole wheat pasta | is ready.
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Keep aside. This is how cooked whole wheat pasta looks like.
for the herbed tomato salsa
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For the herbed tomato salsa, add 1/2 cup finely chopped tomatoes in a deep bowl.
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Add 1/2 tsp dried oregano.
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Add 1 tbsp finely chopped coriander (dhania).
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Add 1/2 tsp finely chopped green chillies.
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Add salt to taste.
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Mix well while mashing with a back of a spoon. The salsa is ready. Keep aside.
how to make pasta and vegetable salad
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To make pasta and vegetable salad recipe | easy Indian pasta salad with veggies | marinated pasta salad | zero oil whole wheat pasta vegetable salad, add 1/2 cup cooked whole wheat fusilli in a deep bowl.
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Add 1/2 cup blanched carrot cubes. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.
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Add 1/2 cup blanched broccoli florets. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.
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Add 1/2 cup deseeded tomato cubes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 1/2 cup blanched zucchini cubes. Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque. Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipation, Irritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini.
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Add the salsa. See above how to make the salsa.
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Toss well. Refrigerate for ½ hour. This will help to enhance the flavour of the salad.
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Serve pasta and vegetable salad recipe | easy Indian pasta salad with veggies | marinated pasta salad | zero oil whole wheat pasta vegetable salad chilled.
tips for pasta and vegetable salad
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Cook the pasta a la dente i.e. till the paste is cooked but firm to bite into.
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Tomato cubes can be replaced with capsicum cubes.
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Remember to chop the tomatoes finely for the salsa. The water that oozes out after refrigerating the salsa is a great flavour enhancer.
health benefits of pasta and vegetable salad
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Pasta and Vegetable Salad – a zero oil accompaniment.
- Loads of veggies and minimal quantity of paste is the nourishing angle of this salad.
- Moreover, it is devoid of oil based dressing.
- The salsa used instead lends lycopene, an antioxidant which can help to protect heart by reducing inflammation in the arteries.
- The vitamin A and vitamin C from other veggies is a way to achieve healthy skin and hair as well build immunity too.
- Though this salad has pasta, but the quantity is limited and so the calories and carbs in under check. Enjoy it occasionally.
| Energy | 35 cal |
| Protein | 1.5 g |
| Carbohydrates | 6.9 g |
| Fiber | 1.2 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 476.8 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 18.9 mg |
| Folic Acid | 19.9 mcg |
| Calcium | 31.5 mg |
| Iron | 0.4 mg |
| Magnesium | 7.7 mg |
| Phosphorus | 56.3 mg |
| Sodium | 9.5 mg |
| Potassium | 116.5 mg |
| Zinc | 0.1 mg |
mam please also mention the amount of carbs present in the dishes......so that we can have a check on it ..thnq...hope u rply
Tried this salad today and it was a hit with the family. Everyone loved it. It was so refreshing to have this on a hot summer day. Thanks for the recipe.
Love this recipe.
The image of the recipe was too tempting for me to give it a try... Looks so colourful and it is as flavourful also. Perfectly cooked whole wheat pasta with crunchy veggies and zero oil dressing is the highlight of this recipe. Loved it!!
Pasta salad.. simple to make.. but little effort in chopping but equally very tasty.. with tangy tomato salsa.. which acts as a dressing to this salad.. and the pasta added to it just completes the whole salad.. and makes a meal.. serving it chilled is the best way to have ..
The salsa dressing is v tasty.. T ingredients i added in pasta was v different but salad tasted yum... Finally i found an alternate to mayonnise dressing