Healthy Pasta Salad Recipe

Introduction

This Healthy Pasta Salad is a refreshing and flavorful dish perfect for light lunches or potluck gatherings. Combining crisp cucumber, tangy dressing, and tender pasta, it’s both satisfying and easy to prepare.

Ingredients

• 1 English cucumber
• 8 ounces medium pasta (like penne or rotini)
• 1/2 sweet white onion
• 1/2 cup sour cream
• 1/2 cup mayonnaise
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 2 tablespoons fresh dill, chopped
• 2 tablespoons vinegar
• Black pepper, to taste

Instructions

1. Step 1: Prepare the dressing by combining sour cream, mayonnaise, sugar, salt, fresh dill, vinegar, and black pepper in a small bowl. Mix well until smooth, then set aside to let the flavors meld.
2. Step 2: Thinly slice the sweet white onion and place the slices in a bowl of cold water to mellow their sharpness. Let them soak while you prepare the rest.
3. Step 3: Cook the pasta according to package directions until al dente. Drain, then rinse under cold water to stop the cooking process and cool the pasta. Drain again and set aside.
4. Step 4: Cut the cucumber in half lengthwise, scoop out the seeds with a spoon, then slice it thinly to add crunch and freshness to the salad.
5. Step 5: In a large bowl, combine the cooked pasta, soaked onion slices, cucumber slices, and any other desired ingredients. Pour the dressing over the top and toss thoroughly to coat everything evenly.
6. Step 6: Let the salad sit for at least 40 minutes in the refrigerator before serving. This resting time enhances the flavors and allows the ingredients to blend beautifully.

Tips & Variations

• For extra flavor, add chopped cherry tomatoes or sliced bell peppers to the salad.
• Use Greek yogurt instead of sour cream for a lighter dressing option.
• Fresh herbs like parsley or chives can be swapped for dill if preferred.
• Soaking the onion in water reduces sharpness but keeps the crunch; don’t skip this step if you prefer milder onion taste.

Storage

Store the pasta salad in an airtight container in the refrigerator for up to 3 days. Before serving, give it a good toss and add a little extra vinegar or lemon juice if the flavors have mellowed. This salad is best enjoyed chilled.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this pasta salad ahead of time?

Yes, preparing it a few hours or even a day ahead allows the flavors to develop fully. Just be sure to store it covered in the refrigerator.

What type of pasta works best for this salad?

Medium shapes like penne or rotini hold the dressing well and provide a good bite, but feel free to use your favorite pasta shape.

Healthy Pasta Salad Recipe

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★★★★★

4.7 from 93 reviews

A refreshing and healthy pasta salad featuring crunchy cucumber, sweet onions mellowed in cold water, and a creamy dill dressing. This dish combines al dente pasta with a tangy dressing made from sour cream, mayonnaise, vinegar, and fresh dill, making it perfect as a light lunch or a side for summer gatherings.

• Author: Caleb
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 65 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: Stovetop
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Pasta Salad

• 8 ounces medium pasta (like penne or rotini)
• 1 English cucumber
• 1/2 sweet white onion

Dressing

• 1/2 cup sour cream
• 1/2 cup mayonnaise
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 2 tablespoons fresh dill, chopped
• 2 tablespoons vinegar
• Black pepper, to taste

Instructions

1. Prepare the Dressing: In a small bowl, combine sour cream, mayonnaise, sugar, salt, chopped dill, vinegar, and black pepper. Mix thoroughly until all ingredients are fully incorporated. Set the dressing aside to allow the flavors to meld together.
2. Prepare the Onions: Thinly slice the half sweet white onion and place the slices in a bowl of cold water. This step helps mellow the onion’s sharpness, making it milder and more pleasant in the salad. Drain before using.
3. Cook and Cool the Pasta: Cook the pasta according to the package instructions until al dente. Once done, rinse the pasta under cold running water to stop the cooking process and cool it down. Drain well and set aside.
4. Slice the Cucumber: Cut the English cucumber in half lengthwise and use a spoon to carefully remove the seeds from both halves. Then, slice the cucumber into thin slices to add freshness and crunch to the salad.
5. Assemble the Salad: In a large bowl, combine the cooked and cooled pasta, sliced onions (drained), and cucumber slices. Pour the prepared dressing over the mixture and toss gently but thoroughly to coat all ingredients evenly. Cover and refrigerate the salad for at least 40 minutes before serving to enhance and blend the flavors.

Notes

• Soaking onions in cold water reduces their pungency and creates a milder, sweeter flavor.
• Removing cucumber seeds prevents excess moisture from making the salad watery.
• Letting the salad chill before serving improves the texture and flavor integration.
• Use al dente pasta to maintain a firm texture that won’t become mushy when mixed with the dressing.

Keywords: healthy pasta salad, cucumber pasta salad, creamy dill dressing, easy summer salad, vegetarian pasta salad