An Outdoor Essential: A Versatile Pasta Salad for Picnics and Hiking
During the laid-back days of summer, my husband and I enjoy exploring nearby destinations within a two-hour drive, seeking out serene parks with picnic sites or tranquil lakeside beaches where we can unwind and enjoy some healthy bites. On these outings, my go-to dish is a Mediterranean-inspired picnic perfect pasta salad. Bursting with fresh seasonal vegetables, a tangy homemade mustard balsamic dressing, and a protein of choice, this salad can be prepared well in advance and only improves as it marinates in the dressing. Its versatility makes it perfect for meal prepping, and since it’s mayonnaise-free, there’s no need to worry about it spoiling in the sun while you’re enjoying your outing.
Taste Exploration: Discovering the Best Ingredients for the Ideal Picnic Perfect Pasta Salad
In my quest to create healthier alternatives for beloved dishes, I aim to strike a balance between satisfying cravings and maintaining a nutritious diet. My husband, while open to new flavors, also appreciates the comfort of familiar favorites. Finding a healthier version of these classics is a win-win for both of us.
This pasta salad is a versatile solution that can be enjoyed year-round. I often incorporate seasonal vegetables and create homemade dressings that enhance the flavors of the salad. Today, I’ll be sharing a wholesome and satisfying summer version that showcases the vibrant produce of the season.
When choosing ingredients, I prioritize locally sourced options and, whenever possible, harvest fresh produce from my garden. Here’s a list of my go-to ingredients for this dish:
Pasta Salad Ingredients:
- Gemelli Pasta: I love using Gemelli pasta in this salad because its shape allows the dressing to cling to it, ensuring every bite is full of flavor. To maintain a balance between vegetables and pasta, I typically reduce the pasta portion by half, which keeps the calorie count in check and satisfies my pasta craving. Feel free to experiment with low carb, high protein, or gluten-free noodles if you prefer.
- Al Dente: For the best texture and overall enjoyment of this salad, it’s crucial to cook the pasta to al dente. Mushy pasta will detract from the dish’s appeal.
- Red Onion: Thinly sliced red onion adds depth to the salad, as it slightly pickles in the dressing, creating a delightful contrast to the other flavors.
- Bell Pepper: The natural sweetness of diced bell pepper complements the saltiness of other ingredients, bringing balance to the dish.
- Kalamata Olives: With their perfect balance of bitterness and saltiness, along with a hint of sweetness, Kalamata olives enhance the overall taste of the salad. As an olive enthusiast, I can’t resist including them in this recipe.
- Bocconcini: I opted for bocconcini in this recipe, as it was readily available in my refrigerator; however, feel free to experiment with other cheeses, such as goat cheese or feta, for a different flavor profile.
- Cherry Tomatoes: While the original recipe calls for cherry tomatoes, primarily for their visual appeal, you can substitute them with heirloom or Roma tomatoes for a delicious alternative.
Homemade Salad Dressing:
I prefer making my dressings from scratch, as they’re simple to prepare and allow me to incorporate high-quality oils and vinegars, ensuring the best flavor profile for my salads. Using premium ingredients in your dressing, just like in your salad, elevates the taste of the dish. My go-to balsamic dressing consists of the following components:
- Finely Minced Garlic: Adding finely minced garlic to your dressing provides complexity and depth, complementing and enhancing the flavors of other ingredients such as olive oil, vinegar, and herbs.
- Cold-Pressed Olive Oil or Avocado Oil: I opt for avocado oil over olive oil for this salad dressing due to its milder taste. However, if you want the dressing to shine, olive oil would be an excellent choice.
- Honey Mustard or Dijon Mustard: I use mustard instead of honey for the dressing because it contains less sugar and still provides a touch of sweetness. Furthermore, mustard helps emulsify the dressing, preventing the oil and vinegar from separating once combined.
- Balsamic Vinegar: Choose a high-quality, thick balsamic vinegar that’s not overly vinegary in taste to ensure a rich, well-balanced dressing.
Combining these ingredients creates a delicious and versatile homemade dressing that pairs beautifully with a variety of salads, including the picnic pasta salad.
Protein Pairings: Complementing Your Picnic Perfect Pasta Salad with Delicious Options
The beauty of this picnic pasta salad lies in its versatility when it comes to incorporating protein. You can tailor the dish to suit your tastes or dietary preferences by adding your favorite protein source. Here are some suggestions:
- Grilled chicken breast: A classic choice that pairs well with the salad’s flavors.
- Salmon or cod: For a seafood twist, these fish options can elevate the dish and provide a boost of omega-3 fatty acids.
- Roasted chickpeas or crispy cannellini beans: For a vegetarian or vegan option, these legumes add a delightful crunch and plant-based protein.
The salad complements various proteins, making it an ideal choice for customization. If you’re packing this salad for a picnic or a day out, chicken or legumes are convenient and portable protein sources that will keep you satisfied.
Picnic-Perfect Pasta Salad with Fresh Summer Veggies
Equipment
- 1 Salad bowl
- 1 Sauce pan
- 1 Cutting board
- 1 Sharp knife
Ingredients
For the salad
- 1 med cucumber diced
- 1 med bell pepper diced
- 1/2 med red onion thinly sliced
- 20 kalamata olives pitted
- 150 grams Bocconcini pearls halved
- 1 cup cherry tomatoes
- 1 cup gemelli pasta dried
- 1 tsp coarse sea salt to add to boiling pasta water
For the dressing
- 1 tsp honey mustard
- 3 tbsp avocado oil
- 2 tbsp balsamic
- 1 clove garlic minced
Instructions
For the salad.
- Add water to a sauce pan and bring to a boil. Salt water once water is boiling.
- Cook gemelli pasta or a pasta of your choice according to the packages directions.
- Dice the bell pepper and cucumber.
- Slice the red onion thinly.
- Half the cherry tomatoes. Toss veggies in a big bowl with the olive.
- Once cooked, drain pasta and rinse pasta with cold water and add pasta in a salad bowl to stop cooking process.
- Mix pasta with chopped veggies.
- Add salt and pepper to taste.
For the dressing.
- Mince 1 clove of garlic finely and add to dressing container.
- Add mustard, balsamic and avocado oil and shake until emulsified.
- Toss salad with the dressing until well combined. Salad can be served immediately or made ahead of time. Serve salad with a side of grilled chicken, grilled fish or some cannelini beans for some added fibre.
A Picnic Essential: Wrapping Up the Perfection of a Nutritious and Flavorful Pasta Salad
Next time you enjoy an outing with friends and family and seek a healthier alternative to typical fast-food options, give this picnic pasta salad a try. Packed with fresh ingredients and a delightful mix of flavors, it’s sure to be a crowd-pleaser that will leave you feeling nourished and satisfied.
I encourage you to experiment with different ingredients and flavor combinations until you discover a version that best suits your family’s tastes. Remember, the nutritional content will vary depending on the ingredients and quantities used, so feel free to customize the recipe to fit your dietary needs.
To create a more nutritious salad, incorporate a colorful array of vegetables, lean protein sources, legumes, and cruciferous veggies like broccoli to boost the dish’s fiber content. With this wholesome and adaptable recipe in hand, you’ll be well-prepared for your next adventure or picnic outing.
