Low Sodium Vibrant Vegetable Pasta Salad
Brighten up your plate with our Low Sodium Vibrant Vegetable Pasta Salad—a wholesome, colorful dish that's as nutritious as it is delicious! This heart-healthy recipe features tender whole-grain pasta tossed with a medley of fresh vegetables like cherry tomatoes, cucumbers, bell peppers, and shredded carrots, creating a vibrant explosion of flavors. A tangy homemade dressing made from olive oil, fresh lemon juice, Dijon mustard, and aromatic herbs ties everything together without the need for salt. Perfectly suited for those seeking low-sodium meals without compromising on taste, this quick and easy pasta salad takes just 30 minutes of prep and is ideal for picnics, potlucks, or light lunches. Enjoy a chilled, refreshing meal packed with fiber, vitamins, and delightful crunch!
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Recipe Information
Ingredients
- 8 ounces whole-grain pasta (rotini or penne preferred)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 medium red bell pepper, diced
- 1 medium yellow bell pepper, diced
- 0.25 cup red onion, finely diced
- 1 large carrot, shredded
- 0.25 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard (low-sodium)
- 1 clove garlic, minced
- 0.25 teaspoon black pepper, freshly ground
- 0.25 teaspoon dried oregano
- 0.25 teaspoon dried basil
Instructions
Bring a large pot of water to a boil. Add the pasta and cook according to the package instructions, omitting any salt. Once cooked, drain the pasta and rinse under cold water to cool it down.
While the pasta cooks, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, red bell pepper, and yellow bell pepper, finely dice the red onion, and shred the carrot using a box grater.
In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, black pepper, dried oregano, and dried basil to make the dressing.
In a large mixing bowl, combine the cooked pasta, cherry tomatoes, cucumber, red bell pepper, yellow bell pepper, red onion, shredded carrot, and fresh parsley.
Pour the dressing over the pasta and vegetables. Toss everything together until the ingredients are evenly coated with the dressing.
Taste and adjust seasoning as needed, though no additional salt is recommended to keep this dish low-sodium.
Cover and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld together. Serve chilled and enjoy!
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 154 mg | 7% | |
| Total Carbohydrate | 222.5 g | 81% | |
| Dietary Fiber | 29.1 g | 104% | |
| Total Sugars | 33.1 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 330 mg | 25% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2898 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
