Rotini Salad Nicoise (Light)

May 09, 2023May 9, 20230 2
Rotini Salad Nicoise (Light)
in Salad

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

12 ounces rotini pasta ( use whole wheat if you like )
6 ounces green beans , cut in 3/4 inch length ( can use frozen )
1 3/4 cups tomatoes , chopped , about 2 medium
3/4 cup cucumber , diced ( peel if using waxy cucumbers )
3/4 cup sweet red pepper , diced
1/2 cup red onion , sliced very thinly
1 can tuna in water , drained
1/3 cup black olives , sliced
1/4 - 1/2 cup fresh dill , finely chopped ( or 1 Tbsp dried , or your choice of chopped fresh herbs )
5 anchovies , minced ( optional )
salt and pepper , to taste
1/3 cup olive oil
1/4 cup fresh lemon juice
1/4 cup balsamic vinegar
2 tablespoons water
2 teaspoons garlic , minced

Nutrision Information

Servings Per Recipe
6-8
Calories
363
Sugar
6g
Fat
18g
Rotini Salad Nicoise is a spin on the traditional French Salad Nicoise, but with the addition of pasta and without the heavy mayonnaise dressing. This light and refreshing version is perfect for hot summer days or as a healthy meal any time of the year. The salad features nutrient-rich vegetables, whole wheat pasta, and canned tuna for added protein. It is topped with a simple vinaigrette made with olive oil, lemon juice, and balsamic vinegar for a tangy flavor. Feel free to use your favorite vegetables and herbs in this recipe, such as green or red bell peppers, cherry tomatoes, or parsley.

Instructions

1.Cook the pasta according to package instructions.
2.In a separate pot, steam the green beans for 3-4 minutes or until crisp-tender.
3.Drain the pasta and rinse it with cold water to stop the cooking process. Drain again and place in a large bowl.
4.Add the green beans, tomatoes, cucumber, sweet red pepper, red onion, tuna, and black olives to the bowl.
5.In a small bowl, whisk together the olive oil, lemon juice, balsamic vinegar, water, garlic and anchovies (if using). Season with salt and pepper to taste.
6.Pour the dressing over the pasta salad and toss well to coat. Sprinkle the chopped fresh dill over the top and serve chilled.

PROS

This Rotini Salad Nicoise is a light and refreshing meal that is perfect for lunch or dinner.

It is loaded with healthy vegetables and lean protein from the tuna.

This recipe can be easily customized to include your favorite vegetables and herbs.

CONS

This salad may be considered bland by some people.

The anchovies are optional, but they add a slightly salty and briny flavor to the dressing and salad.

Some people may not enjoy the texture of the olives.

HEALTH & BENEFITS

This Rotini Salad Nicoise is packed with nutrients that are beneficial for your health.
The vegetables provide a variety of vitamins and minerals, such as vitamin C, vitamin A, and potassium.
The tuna is a great source of lean protein, which can help with weight management and muscle repair.
The olive oil used in the dressing is high in heart-healthy monounsaturated fats.

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