Nutrition

Healthy Salad Recipe

Beat the summer heat with a refreshing and nutritious salad! Packed with fresh veggies, and topped with a light dressing, this healthy salad recipe is perfect for keeping you cool during the hotter months.

By URLife Team
18 May 2024

During summer, there's nothing quite like a refreshing, crisp salad to keep you cool and energised. Healthy salads are perfect for summer—they’re light, full of vibrant flavours, and packed with nutrients to keep you feeling your best. Whether you’re lounging by the pool, having a picnic in the park, or enjoying a backyard barbecue, a delicious salad can be the star of your meal. 

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Related story: Beat The Heat With Chia-Curd Rice

 

Summer Pasta Salad

Summer Pasta Salad is a healthy option because it combines nutrient-dense vegetables, whole grains, lean proteins, healthy fats, and light dressings, all of which contribute to a balanced and nutritious meal.
This salad typically includes a variety of fresh vegetables like tomatoes, cucumbers, bell peppers, and spinach. These vegetables are rich in vitamins, minerals, and antioxidants, which are essential for maintaining good health and preventing chronic diseases. Besides, olive oil provides healthy monounsaturated fats, which is good for heart health. It can help reduce bad cholesterol levels and is a key part of a balanced diet.
 

 

 

  • 04
    serves
  • 705
    calories
  • 10
    minutes
  • 3/10
    simplicity

 

For Dressing

01

3 tbsp olive oil

02

1 tbsp lemon juice

03

1/2 tsp Dijon mustard

04

1 garlic clove minced

05

1 tsp Italian dried seasoning

06

1/4 tsp red chilli flakes

07

1/4 tsp sea salt

Ingredients List
  • 1 cup uncooked fusilli pasta
  • 1 cup halved cherry tomatoes
  • 1/2 cup of steamed broccoli
  • 3/4th cup cooked chickpeas
  • 1/2 cup steamed corn
  • 1/2 cup diced bell pepper
  • 1 cup lettuce
  • 1/2 cup halved cucumbers
  • 1/3 cup feta cheese
  • 1/4 cup basil leaves torn
  • 2 tsp parsley torn
  • 1/4 cup crushed walnuts

 

Easy Steps

01

Bring a large pot of salted water to a boil. Add 1 cup of uncooked fusilli pasta and cook according to the package instructions, usually about 10-12 minutes, until al dente.

02

Drain the pasta in a colander and immediately rinse under cold water to stop the cooking process and cool the pasta. Toss with a bit of olive oil to prevent sticking and set aside to cool to room temperature.

03

In a small mixing bowl, whisk together 3 tablespoons of olive oil, 1 tablespoon of lemon juice, 1/2 teaspoon of Dijon mustard, 1 minced garlic clove, 1 teaspoon of Italian dried seasoning, 1/4 teaspoon of red chilli flakes, and 1/4 teaspoon of sea salt until well combined. Set aside.

04

Steam 1/2 cup of broccoli florets and 1/2 cup of corn until tender but still crisp, about 4-5 minutes. Remove from heat and let cool.

05

In a large mixing bowl, combine the cooked pasta, halved cherry tomatoes, steamed broccoli, cooked chickpeas, steamed corn, diced bell pepper, chopped lettuce, halved cucumbers, crumbled feta cheese, torn basil leaves, torn parsley, and crushed walnuts.

06

Pour the dressing over the salad ingredients. Toss everything together gently but thoroughly to ensure the dressing is evenly distributed and the ingredients are well mixed.

 

Nutritive Value
  • Carbohydrates:63.4g
  • Protein:24.8g
  • Fat:8.6g
  • Fibre:12.3g

 

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