Healthy Mediterranean Food

Italian Pasta Salad with Zucchini, Tomato and Parmesan

5
Average: 5 (11 votes)
(11 votes)
Italian Pasta Salad with Zucchini, Tomato and Parmesan
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
469
calories
Calories

Healthy, because

Even smarter

Nutritional values

Parmesan contains a lot of calcium and protein - good for strong bones and muscles, while the whole wheat pasta contains plenty of fiber, which ensures a long lasting satiety.

If you're vegan, simply replace the honey with agave syrup and use crunchy nuts such as cashews or walnuts instead of Parmesan.

1 serving contains
(Percentage of daily recommendation)
Calorie469 kcal(22 %)
Protein18 g(18 %)
Fat8 g(7 %)
Carbohydrates78 g(52 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.4 mg(29 %)
Folate68 μg(23 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C42 mg(44 %)
Potassium625 mg(16 %)
Calcium132 mg(13 %)
Magnesium93 mg(31 %)
Iron3.4 mg(23 %)
Iodine9 μg(5 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.1 g
Uric acid101 mg
Cholesterol4 mg

Ingredients

for
4
Ingredients
14 ounces Pasta (such as Fusilli)
salt
olive oil
8 ounces Cherry tomatoes
2 zucchini
freshly ground peppers
1 organic lemon
1 garlic
3 tablespoons balsamic vinegar
1 teaspoon sugar
freshly grated Parmesan
fresh Fresh herbs for garnish ( thyme, basil leaves, parsley)
How healthy are the main ingredients?
Pastasaltolive oilzucchinilemongarlic

Preparation steps

1.

Cook the pasta in salted water until al dente. Rinse in cold water and drain. Mix with 2 tablespoons oil and let cool. Rinse and halve the tomatoes. Rinse zucchini, trim and slice. Fry in 2 tablespoons hot oil until golden brown, 2-3 minutes and season with salt and pepper. Set aside and let cool to lukewarm. Rinse the lemon in hot water, wipe dry and grate the peel. Squeeze out the juice. Peel garlic and chop finely. Stir in the lemon zest, balsamic vinegar, sugar, 1-2 tablespoons water, 1-2 tablespoons lemon juice and 4-5 tablespoons olive oil and season with salt and pepper.

2.

Arrange the pasta with the tomatoes and zucchini on plates and drizzle with the lemon dressing. Sprinkle some Parmesan on each and serve garnished with the herbs.

Comments

 
This is one my favorite easy summer pasta recipes!