Avocado Pasta Salad Recipe
Introduction
Avocado pasta salad is a refreshing, nutrient-packed dish perfect for summer picnics, potlucks, or as a light yet satisfying meal. Combining the creaminess of ripe avocados with the crunch of fresh vegetables, this salad strikes the perfect balance of flavor and texture. Loved by vegetarians and omnivores alike, it is both delicious and versatile.
Ingredients
• For the Salad:
• 2 cups cooked bowtie pasta (farfalle), cooled
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup sweet corn (fresh, frozen, or canned)
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh parsley, chopped
• For the Dressing:
• 2 tbsp olive oil
• 1 tbsp fresh lime juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste
Instructions
1. Cook the Pasta: Boil the bowtie pasta in salted water according to the package instructions. Drain and rinse with cold water to cool it down. Set aside.
2. Prepare the Dressing:
• In a small bowl, whisk together olive oil, lime juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
3. Assemble the Salad:
• In a large mixing bowl, combine the cooked pasta, avocado, cherry tomatoes, corn, red onion, and parsley.
• Drizzle the dressing over the salad ingredients and gently toss to coat evenly.
4. Serve: Transfer the salad to a serving bowl. Garnish with extra parsley and freshly ground black pepper, if desired. Serve immediately or refrigerate for up to 2 hours.
History
Pasta salads gained popularity in the mid-20th century as a staple for picnics and gatherings, thanks to their simplicity and versatility. The avocado, a fruit native to Central America, became a beloved addition to global cuisine in recent decades due to its creamy texture and health benefits.
Benefits
1. Nutrient-Rich: Avocados provide healthy fats, fiber, and potassium.
2. Heart-Healthy: The olive oil and avocados contribute to heart health by reducing bad cholesterol levels.
3. Low Calorie Yet Filling: This salad is light but keeps you satiated due to its fiber content.
4. Antioxidants: The tomatoes and parsley offer vitamins A and C, which boost immunity.
Formation
This salad is built by layering cooked pasta with vibrant, fresh vegetables and tossing them in a tangy dressing. The smooth avocado contrasts with the crunchy vegetables, creating a harmonious blend of textures.
Nutritional Value (Per Serving)
• Calories: 250
• Protein: 6g
• Fat: 12g
• Carbohydrates: 30g
• Fiber: 5g
• Sodium: 150mg
Conclusion
The avocado pasta salad is a delightful fusion of flavors and textures, perfect for any occasion. It is a crowd-pleaser that suits a wide range of dietary preferences.
Who Loves It?
1. Vegetarians: A wholesome, plant-based meal.
2. Health Enthusiasts: Loaded with healthy fats and nutrients.
3. Food Lovers: A colorful, fresh dish that appeals to the eyes and palate.
Enjoy making and sharing this versatile recipe with your loved ones!