Creamy Avocado Pasta Salad Recipe
Your Go-To Dish for a Healthy and Delicious Meal
Discover > Healthy Living Through Food > Creamy Avocado Pasta Salad: Your Go-To Dish for a Healthy and Delicious Meal
Creamy avocado (how long does avocado last?) pasta (how long does pasta last?) salad is a delightful and healthy dish that can be effortlessly prepared using simple ingredients. Combining ripe avocados, cherry tomatoes, fresh herbs (how long do fresh herbs last?), and your choice of pasta, this deliciously refreshing salad boasts a fantastic mix of flavors and textures. Ideal as a weeknight meal or the perfect side dish to share with family and friends, this pasta salad is versatile and easily customizable to suit personal preferences.
To create this scrumptious and easy-to-make dish, start by cooking your favorite pasta according to the package instructions. While the pasta is cooking, prepare the creamy avocado dressing in a food processor or blender by combining ripe avocados, fresh lemon juice, fresh garlic, green onion, kosher salt, (how long does kosher salt last?) black pepper, and almond milk (how long does almond milk last?). This delectable sauce offers a creamy and smooth texture that complements the pasta and other salad ingredients perfectly. For an added twist, you can even throw in some chicken or bacon (how long does bacon last?) to elevate the flavor profile and boost the protein content.
Once the pasta is cooked, rinse it under cold water and drain thoroughly before transferring to a mixing bowl. Add in the creamy avocado dressing, cherry tomatoes, sweet corn, fresh cilantro (how long does cilantro last?), and fresh basil (how long does basil last?) to the bowl, and toss gently to combine. You can adjust the seasoning with additional salt and pepper according to taste. To make the dish even more wholesome, consider adding in nutritious ingredients such as sun-dried tomatoes (how long do sun-dried tomatoes last?), arugula, black beans (how long do black beans last?), or feta cheese. For those following dietary restrictions, simply swap in gluten-free pasta or an alternative to traditional pasta. Relish this healthy and satisfying creamy avocado pasta salad while providing the many benefits of avocados in a fun and flavorful way.
Ingredients Overview
Pasta Choices
Choosing the right type of pasta is essential for making a delicious and satisfying creamy avocado pasta salad. Common pasta choices for pasta salad consist of rotini, penne, or farfalle. For a healthier option, you can use whole wheat or gluten-free pasta alternatives. Here's a table to summarize pasta types:
Rotini:
Spiral-shaped, holds sauce well
Penne:
Tube-shaped with ridges
Farfalle:
Bowtie or butterfly-shaped
Choosing the Right Avocado
Using ripe avocados is crucial for a creamy and flavorful avocado pasta salad. When choosing a ripe avocado, gently press on the skin; it should give slightly but not feel mushy. Green avocados are usually unripe, while dark-skinned avocados are typically ripe. Two ripe avocados are typically used for this recipe. The avocado pasta sauce (how long does pasta sauce last?) can be prepared using a blender or food processor, mixing the avocados with fresh garlic, fresh lemon juice, and other seasonings.
Fresh Vegetable Selection
Incorporating fresh vegetables adds color, texture, and nutrition to the pasta salad. Common vegetables include:
Cherry or grape tomatoes
Cucumber
Baby spinach
Bell peppers
Other potential additions are sweet corn, black beans, and fresh arugula. Tailor the selection to your taste preferences and dietary requirements.
For increased nutritional value, the creamy avocado dressing contains essential vitamins, such as vitamin A, vitamin C, potassium, calcium, and iron. To enhance the flavor, you can also incorporate fresh herbs like basil, cilantro, or green onion, and additional proteins such as grilled chicken or bacon.
In summary, mastering the art of making a creamy avocado pasta salad starts with selecting the right pasta and ripe avocados and using a variety of fresh vegetables to personalize the dish to your taste. With a range of nutritional benefits, this pasta salad is suitable for various dietary preferences and can be customized to achieve the perfect combination of flavors.
Preparation Guide
Cooking Pasta to Perfection
To create the perfect creamy avocado pasta salad, first, bring a pot of water to a boil. Add a generous pinch of salt and your preferred pasta. Cook it according to package instructions, usually around 10 minutes, until it reaches the al dente stage. If you are using frozen peas and corn, add them to the pasta about 4 minutes before it's done cooking. Once cooked, drain the pasta and veggies and rinse them under cold water to chill them. This also prevents the pasta from further cooking and becoming overly soft.
Prepping the Veggies
For a vibrant and healthy pasta salad, include a variety of colorful vegetables. You can use cherry tomatoes, green onions, fresh cilantro, or arugula, depending on your preference. Make sure they are washed, dried, and chopped appropriately. If using black beans, make sure to drain and rinse them well. For a delicious touch, you can also add feta cheese or pine nuts.
Here's a simple list of ingredients to include in your salad:
1 pint of cherry or grape tomatoes, halved
1 cup cooked and cooled sweet corn (frozen or fresh)
1/2 cup chopped green onions
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh basil
Avocado Dressing Preparation
The creamy avocado dressing is the key component of this recipe, giving it a delightful taste and texture. To prepare this dressing, you will need a ripe avocado, lemon juice, garlic, olive oil, kosher salt, and black pepper. Using a blender or food processor, blend the avocado, lemon juice, garlic, and a splash of olive oil until smooth. Season with kosher salt and black pepper to taste. You can adjust the thickness of the dressing according to your preference by adding water or more olive oil.
Here's a summary of the dressing ingredients and quantities:
1 ripe avocado
2 tbsp fresh lemon juice
1 clove of garlic, minced
2 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
With your pasta and veggies prepped and your avocado dressing ready, combine everything in a large mixing bowl. Toss gently until the pasta and veggies are well-coated with the creamy avocado dressing. If desired, you can garnish the salad with additional fresh herbs or a sprinkle of feta cheese. Serve immediately or let it chill in the fridge for a quick and delicious weeknight meal.
Assembly Instructions
Combining Ingredients
To create a delicious and healthy avocado pasta salad, begin by cooking the rotini pasta (how long does rotini pasta last?) according to package instructions. Once cooked, rinse the pasta under cold water to cool it down and set it aside. In a separate mixing bowl, combine chunks of ripe avocado, halved cherry tomatoes, and cooked pasta. You might also consider adding additional vegetables or ingredients such as sweet corn, black beans, fresh arugula, or feta cheese, adjusting the recipe to fit your personal preferences.
For the creamy avocado dressing, gather the following ingredients:
1 ripe avocado
2 tablespoons fresh lemon juice
2 cloves (how long do cloves last?) fresh garlic
2 tablespoons almond milk (or substitute with yogurt or sour cream (how long does cream last?))
Kosher salt and black pepper, to taste
To prepare the dressing, blend all of the ingredients in a food processor or blender until smooth and creamy. Adjust the seasoning with additional salt and pepper as needed.
Dressing Application
Once the dressing is prepared, pour it over the combined pasta and vegetables in the mixing bowl. Using a large spoon or spatula, gently toss the salad to ensure even distribution of the creamy avocado sauce. For enhanced flavors, consider adding freshly chopped cilantro and green onion to the mix, along with pine nuts (how long do nuts last?) or sun-dried tomatoes.
After combining the salad with the dressing, taste the dish and adjust the seasoning with salt, black pepper, or a small amount of sugar to balance flavors as desired. Serve the avocado pasta salad chilled and enjoy this refreshing and scrumptious weeknight meal!
Nutritional Information
Calorie Count
A serving of Creamy Avocado Pasta Salad is a nutritious option with approximately 230 kcal per serving. The number of calories may vary slightly depending on the choice of pasta, such as regular, whole wheat, or gluten-free pasta. The dish also gains its richness from its creamy avocado dressing, derived from blending ripe avocado with a choice of either sour cream, yogurt, or almond milk.
Fat Content Analysis
One of the main ingredients in this salad is avocado which is known for its healthy fats content. Here's a breakdown of the types and amount of fats present in this pasta salad:
Total Fat: Avocado contributes a good amount of healthy monounsaturated and polyunsaturated fats, making up about 12 grams of fat per serving. Additionally, some fat content will come from the dressing ingredients such as olive oil or mayonnaise.
Saturated Fat: The salad has a relatively low saturated fat content, mainly from the dressing ingredients, with approximately 2 grams per serving.
Unsaturated Fat: The majority of the fat in Creamy Avocado Pasta Salad consists of unsaturated fats, contributing to a heart-healthy profile. Monounsaturated fat accounts for 8-10 grams per serving, while polyunsaturated fat is around 2 grams per serving.
Trans Fat: This salad is a trans-fat-free dish as long as you use natural ingredients and homemade dressing instead of store-bought ones containing hydrogenated oils.
Cholesterol: Using healthier dressings such as Greek yogurt or sour cream instead of mayonnaise can help maintain a low cholesterol content in the salad.
The pasta salad is also a good source of fiber (approximately 5 grams per serving) and protein (around 8 grams per serving), mainly from the pasta and fresh vegetables. Sodium can be controlled by adding kosher salt as per preference while both sugars and potassium can be enhanced using vegetables like sweet corn, cherry tomatoes, and green onion.
Please note that actual nutritional values may differ based on specific ingredients and portion sizes.
Recipe Variations
Creamy avocado pasta salad is a versatile dish that can be easily customized to suit personal taste preferences or dietary requirements. The base of this delicious recipe is usually a combination of cooked pasta, ripe avocados, and a blend of fresh vegetables, all coated with a creamy avocado dressing. Here are some delightful variations to try:
Dressing variations: The creamy avocado dressing is typically prepared in a food processor or blender by mixing ripe avocado, lemon juice, fresh garlic, and salt. Additional ingredients can be added to modify the dressing to one's preference. For a lighter dressing, consider using yogurt or almond milk instead of sour cream or mayonnaise. For a more robust flavor, try adding fresh herbs like cilantro or basil.
Creamy Avocado Ranch: Add 1/2 cup of Greek yogurt and 1 tablespoon of ranch seasoning mix to the avocado sauce.
Avocado Pesto: Replace the fresh lemon juice with 1/4 cup of fresh basil leaves; add 2 tablespoons of pine nuts and 2 cloves of garlic to the mix.
Pasta and vegetable variations: This pasta salad offers countless possibilities for incorporating different vegetables and even proteins! After cooking the pasta, be sure to rinse it under cold water before combining it with the vegetables. This step helps to quickly cool the pasta and prevent it from overcooking.
For a healthier option, substitute regular pasta with gluten-free pasta or whole-wheat varieties.
Toss in blanched green beans, steamed asparagus, or even cooked broccoli for an extra dose of veggies.
Cherry tomatoes or grape tomatoes can be swapped with juicy sun-dried tomatoes or diced fresh tomatoes.
Mix in some black beans or green lentils (how long do green lentils last?) for a boost of protein and fiber.
Topping and garnishing options: The final touches to this creamy avocado pasta salad can be customized to one's palate as well. Here are some suggestions:
Chopped fresh herbs, such as basil, cilantro, or green onion, add a vibrant pop of color and flavor.
Intensify the flavor profile by adding crumbled feta cheese or grated Parmesan cheese.
For a non-vegetarian twist, combine the salad with cooked chicken or crispy bacon.
Simple ingredients and various personalization opportunities make this avocado pasta salad recipe a favorite weeknight meal or a versatile selection for gatherings and potlucks. Enjoy experimenting with these recipe variations to create a unique and delightful dish tailored to your taste buds.
