Say goodbye to heavy, high-fat side dishes! This easy, make-ahead whole-grain pasta salad is a delightful alternative, approved for Heart Healthy, Diabetic, and Vegetarian diets. Try this bright but hearty blend of roasted peppers, mushrooms, and sliced zucchini, all tossed in a zesty, Italian-inspired dressing for a fresh, low-sodium bite that's perfect for picnics or weekly lunches. You’ll want to try our other vibrant veggie recipes too.
This recipe provides a balanced meal option by leveraging whole-grain pasta and an abundance of fiber-rich vegetables, aligning perfectly with both heart-healthy and diabetic guidelines. By replacing saturated-fat-heavy mayonnaise with a light, flavorful vinaigrette, it significantly reduces fat and cholesterol while still being satisfying.
Heart patients should prioritize 100% whole-grain pasta (like the whole-grain rotini used here) or brown rice pasta, as the high fiber content helps manage cholesterol and blood sugar.
The healthiest swaps for mayonnaise are vinaigrette-based dressings (like balsamic or Italian dressing mixes), Greek yogurt, or a blended avocado cream. All options reduce saturated fat significantly.
Yes, adding a cup of chickpeas, white beans, or black beans is an excellent way to boost the fiber and protein, making the salad more filling.
Stored in an airtight container, this pasta salad will stay fresh for up to 4 days in the refrigerator. The vinaigrette base prevents the pasta from getting heavy or oily.
Yes, this is an excellent make-ahead recipe. For the best texture, prepare and chill the components separately, combining them a few hours before the meal.
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Recipe yields 12 servings
In a large pot of boiling water cook pasta until al dente. Drain in a colander and rinse with cool water. Set aside.
In a skillet, cook mushroom strips in balsamic vinegar over medium heat until softened. Add the zucchini, squash and garlic and saute until vegetables are softened. Remove from heat, add remaining ingredients and toss.
In a large bowl, combine the cooked pasta and the vegetable and toss to combine. Serve at room temperature.
To add a deeper, caramelized flavor to your vegetables, consider roasting them instead of sautéing. Air-frying also works well.
Mix it up! You can easily vary the flavor profile of this salad:
Swap whole grain rotini for gluten-free brown rice pasta or lentil pasta to maintain the fiber profile.
If you prefer a richer taste, you can replace a portion of the olive oil with Greek yogurt (or plain vegan yogurt) to add creaminess and protein.
Use nutritional yeast or a vegan parmesan substitute instead of Romano cheese to maintain the savory, umami flavor while remaining dairy-free.
Feel free to swap seasonal vegetables like sun-dried tomatoes, asparagus, or chopped cucumber for the zucchini and squash.