Meal Prep Recipe

Asparagus Pasta Salad in a Jar

Average: 5 (4 votes)
(4 votes)
Asparagus Pasta Salad in a Jar

Asparagus Pasta Salad in a jar - Perfect for lunch and picnic.

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Health Score:
94 / 100
35 min.

Healthy, because

Even smarter

Nutritional values

Whole-grain pasta contains a lot of fiber and therefore keeps you full much longer than white flour pasta. Pine nuts may seem inconspicuous, but they provide us with a lot of vitamin E and unsaturated fatty acids. Mild-tasting mozzarella is an excellent source of calcium and protein and contains less fat than other types of cheese.

Outside of asparagus season, you can substitute cucumber, steamed broccoli or cooked peas for the green vegetable.

1 serving contains
(Percentage of daily recommendation)
Calorie409 cal.(19 %)
Protein22 g(22 %)
Fat19 g(16 %)
Carbohydrates38 g(25 %)
Sugar added1 g(4 %)
Roughage9 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K94.3 μg(157 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.3 mg(21 %)
Folate125 μg(42 %)
Pantothenic acid1 mg(17 %)
Biotin5.2 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C44 mg(46 %)
Potassium654 mg(16 %)
Calcium117 mg(12 %)
Magnesium114 mg(38 %)
Iron4.4 mg(29 %)
Iodine7 μg(4 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5 g
Uric acid71 mg
Cholesterol11 mg
Complete sugar6 g


15 ozs Whole Grain Pasta
1 ½ ozs Pine nuts (2 TBSP.)
2 scallions
8 ozs Cherry tomatoes
2 ozs Arugula (1 bunch)
9 ozs Asparagus
1 bunch Basil
1 garlic clove
1 tsp Dijon mustard
3 Tbsps olive oil
1 Tbsp lemon juice
2 Tbsps white balsamic vinegar
1 tsp honey
7 ozs Bocconcini
How healthy are the main ingredients?
Pine nutsolive oilBasilhoneyArugulagarlic clove

Preparation steps


Cook pasta in boiling salted water according to package directions for about 8-10 minutes. Then rinse with cold water and drain.


In the meantime, toast pine nuts in a hot frying pan without fat over medium heat. Clean the spring onions, wash and cut into fine rings. Clean, wash and halve tomatoes. Wash arugula and shake dry.


Wash the asparagus, cut off the woody ends, peel the lower third of the spears and cut them diagonally into pieces. Cook asparagus in boiling salted water for about 3-4 minutes. Rinse with cold water and drain.


For the dressing, wash basil, shake dry and pluck leaves. Peel and finely chop the garlic. Finely puree basil, garlic, mustard, oil, lemon juice, vinegar, 1-2 tablespoons water and honey and season with salt and pepper.


Divide the dressing into 4 sealable glass jars. Layer pasta, asparagus, tomatoes, green onions, mozzarella balls and arugula on top, sprinkle with pine nuts, and refrigerate until ready to serve. Shake vigorously before eating so that dressing and remaining ingredients mix well.