Low Calorie Pasta Salad with a Creamy Dressing

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Pasta salad with a creamy dressing can be delicious and light, making it a great choice for those watching calories. This version is packed with fresh veggies and tossed with a rich, creamy dressing that doesn’t add guilt to your meal. Enjoy it as a quick lunch or take it to potlucks, where it’s sure to impress friends with its taste and health benefits.

Tool Requirements

To whip up a tasty low-calorie pasta salad with creamy dressing, you’ll only need a few basic tools. Start with a large pot for cooking the pasta. Make sure it’s big enough so the pasta cooks evenly and doesn’t stick together.

A colander or strainer is essential for draining the pasta once it’s cooked. You don’t want your pasta sitting in water, so let it drain thoroughly.

Grab a mixing bowl for combining all your salad ingredients. The bigger, the better, since you’ll be tossing the ingredients together.

You’ll need a whisk or even just a fork to mix the dressing smoothly. This will help to blend all those creamy ingredients together nicely.

A knife and cutting board are necessary for chopping any vegetables you decide to include. Keep them sharp for easy and precise cutting.

Finally, a serving spoon will make mixing and serving your salad much easier. Also, keep a few airtight containers handy if you plan to store leftovers.

These simple tools are all you need to create delicious pasta salad without any fuss!

Preparing The Ingredients

Start by gathering all the needed ingredients. You’ll need pasta, which can be whole grain or gluten-free, depending on your preference. Choose a variety of fresh vegetables—things like cherry tomatoes, cucumbers, and bell peppers work great. Make sure they are washed and ready.

For the creamy dressing, you’ll need cashews, soaked for at least two hours beforehand. This helps in blending smoothly. You’ll also need lemon juice, Dijon mustard, garlic, and your choice of herbs like dill or basil. Have these items ready for easy access.

Chop the vegetables into bite-sized pieces. This ensures they mix well with the pasta and dressing. Try to keep the sizes uniform for a better eating experience. It might be good to prepare a little extra in case you want to add more veggies later.

Drain and rinse the cashews once they are soaked. This is important for the texture of the dressing. Gather the rest of the dressing ingredients to make blending quicker and smoother. Ensure your blender or food processor is set up and ready to go when you are.

Serving Suggestions

• Serve your low-calorie pasta salad chilled for a refreshing meal. Pair it with crusty bread or some grilled vegetables for a texture contrast.
• A simple dish like this fits perfectly into a picnic or barbecue. You can also take it in your lunchbox for a tasty midday meal.
• If you want to add some color, toss in a handful of cherry tomatoes or sliced red peppers. It looks inviting and adds a burst of flavor.
• You could sprinkle some fresh herbs, like basil or parsley, for a pop of green and extra aroma. These small touches enhance the experience.
• When serving, use a big bowl that allows everyone to help themselves. It’s easy and laid-back, fitting any relaxed gathering.
• Enjoy it as a side to a main dish, such as grilled tofu or a hearty soup. It’s versatile and fits different occasions seamlessly.

Storage Tips

• Storing your pasta salad right makes sure it stays fresh and yummy. Keep your salad in an airtight container. This helps lock in the flavors and prevents it from drying out or absorbing extra smells from the fridge.
• Make sure to place the container on a shelf in your refrigerator, not the door. The temperature in the door area can fluctuate more, which might affect the freshness. Ideally, eat your salad within 3 to 4 days.
• Before putting it away, give your salad a good stir to make sure all the pieces are well coated in the dressing. This can prevent clumping and keeps the dressing evenly distributed. If you notice any separation in the dressing, just stir it again when you’re ready to eat.
• If you plan to eat it in smaller portions, separate it into individual containers. This way, you’ll avoid exposing the whole salad to air every time you grab a serving. By doing this, each portion stays just as fresh as the moment you made it.
• When you’re ready to dig in, just take it out of the fridge and let it sit at room temperature for a few minutes. This helps bring out the full flavors of the salad. Enjoy it chilled or let it warm up a bit before serving – it’s up to your taste!

Low-Calorie Pasta Salad With A Creamy Dressing

This easy-to-make low-calorie pasta salad is what you're looking for! Whether you're looking for an easy and healthy pasta salad recipe or a vegan pasta salad recipe, this has got you covered! This creamy salad is made with a cashew sauce which makes it really creamy.

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Prep Time 2 hours hrs 10 minutes mins

Cook Time 10 minutes mins

Course Main Course, Salad, Side Dish

Cuisine American

Servings 4 servings

Calories 220 kcal

Ingredients

  

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• 2 cups of cooked pasta whole grain or gluten-free
• 1 cup of cherry tomatoes
• 1 cup of cucumber
• 1 cup of bell peppers
• 1/2 cup of cashews soaked for at least two hours
• 2 tablespoons of lemon juice
• 1 tablespoon of Dijon mustard
• 1 clove of garlic
• 1 tablespoon of fresh dill or basil

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Instructions

 

• Gather all the needed ingredients including pasta, fresh vegetables like cherry tomatoes, cucumbers, and bell peppers.
• Wash and prepare the vegetables.
• Cook the pasta according to the package directions and let it cool.
• Chop the vegetables into bite-sized pieces, keeping the sizes uniform.
• Soak the cashews for at least two hours, then drain and rinse them.
• Gather the rest of the dressing ingredients including lemon juice, Dijon mustard, garlic, and herbs.
• Set up your blender or food processor.
• Blend the soaked cashews, lemon juice, Dijon mustard, garlic, and herbs until smooth to make the dressing.
• Combine the cooked pasta and chopped vegetables in a bowl.
• Add the creamy dressing and mix well to evenly coat all ingredients.

Nutrition

Calories: 220kcal

Keyword Vegan

Tried this recipe?Let us know how it was!

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.