Introduction
Whole Wheat Fusilli Salad with Asparagus, Melon, and Goat Cheese is a vibrant and refreshing dish that beautifully balances sweet, savory, and creamy flavors. This salad is not just a feast for the taste buds but also a visual delight, making it an excellent choice for a light lunch or a satisfying dinner. The combination of whole wheat fusilli, tender asparagus, juicy melon, and rich goat cheese creates a harmonious blend that is both nutritious and delicious. Whether you’re looking to impress at a summer barbecue or simply want to enjoy a hearty salad, this dish fits the bill perfectly. Explore the nuances of this recipe on Love With Recipes, where you’ll find a treasure trove of culinary delights.
Time
Total Time: 30 minutes
Prep Time: 15 minutes
Cook Time: 15 minutes
Needed Equipment
- Large pot for boiling pasta
- Large mixing bowl
- Cutting board
- Sharp knife
- Vegetable peeler
- Pan for sautéing
- Measuring cups and spoons
Tags
- Healthy
- Salad
- Pasta
- Vegetarian
- Spring
- Summer
Serving Size
This recipe serves 4.
Difficulty Level
Easy
Allergen Information
- Contains: Gluten, Dairy (Goat Cheese)
- May contain traces of nuts or other allergens depending on ingredients used.
Dietary Preference
- Vegetarian
- Nut-free (if nuts are avoided)
Course
Main Course
Cuisine
Italian / Mediterranean
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Fusilli | 320g |
| Asparagus | 480g |
| Melon (preferably Cantaloupe) | 490g |
| Goat Cheese | 120g |
| Gaeta Olives | 40g |
| Lemon Zest | 1 |
| Extra Virgin Olive Oil | to taste |
| Fine Salt | to taste |
| Freshly Ground Black Pepper | to taste |
| Fresh Basil | to taste |
| Radicchio Lettuce | 190g |
Instructions
- Begin by preparing the asparagus. Trim off the tough, white ends of the stalks, as these can be fibrous and unpalatable.
- Use a vegetable peeler to gently remove the outer, stringy layer from the asparagus stems.
- Slice the asparagus into thin rounds, ensuring you also cut the tender tips in half lengthwise for a delicate presentation.
- Heat a small drizzle of extra virgin olive oil in a pan over medium heat. Sauté the asparagus rounds for 2-3 minutes, just enough to soften them slightly while maintaining their vibrant green hue. Remove from heat and set aside to cool.
- In a large pot, bring salted water to a rolling boil to cook the fusilli. This is crucial for ensuring the pasta cooks evenly.
- While waiting for the water to boil, wash and dry the radicchio leaves, then slice them into thin strips. Place these in a large mixing bowl and set aside.
- Next, peel the skin off the cantaloupe and cut it into bite-sized cubes. Discard any seeds and set the melon aside.
- Once the pasta is al dente, drain it and immediately transfer it into the mixing bowl with the radicchio. This allows the heat from the pasta to slightly wilt the radicchio, enhancing its flavor.
- Add the sautéed asparagus, melon cubes, and Gaeta olives into the bowl with the pasta.
- Sprinkle in fresh basil leaves, the zest of one lemon, and season with fine salt and freshly ground black pepper to taste.
- Drizzle in a generous amount of extra virgin olive oil and toss everything gently until well combined.
- Finally, crumble the creamy goat cheese over the salad and give it one last gentle toss to evenly distribute the cheese throughout.
- Serve immediately, or chill the salad slightly before serving to allow the flavors to meld beautifully.
Preparation Tips
- Ensure your ingredients are fresh for optimal flavor and texture.
- Consider slicing the asparagus and radicchio just before assembly to maintain their crispness.
- For a more intense flavor, refrigerate the salad for about 30 minutes before serving.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 380 |
| Protein | 14g |
| Carbohydrates | 50g |
| Fat | 16g |
| Saturated Fat | 6g |
| Fiber | 5g |
| Sodium | 250mg |
Tips and Tricks
- Feel free to substitute the goat cheese with feta or blue cheese for a different flavor profile.
- Experiment with seasonal vegetables; add in cherry tomatoes or bell peppers for added color and nutrition.
- If you prefer a more tangy flavor, add a splash of balsamic vinegar or a squeeze of fresh lemon juice just before serving.
Add-ons
- Grilled chicken or shrimp for added protein.
- Chopped nuts, such as almonds or walnuts, for extra crunch.
- Avocado slices for creaminess and healthy fats.
Side Dishes
- Garlic bread or a warm baguette to complement the salad.
- A light vegetable soup for a complete meal.
- Fresh fruit salad for dessert to keep with the light, summery theme.
Improvements
- Try toasting the whole wheat fusilli in the oven before cooking for a nuttier flavor.
- Marinate the asparagus in lemon juice and olive oil for an added zest before sautéing.
- Incorporate different types of olives for varying tastes and textures.
Save and Store
This salad can be stored in the refrigerator for up to 3 days in an airtight container. However, to maintain the best texture, it is recommended to store the goat cheese separately and add it just before serving. If you notice any excess moisture, you can drain it before serving to keep the salad fresh.
FAQ
Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular pasta for whole wheat fusilli if desired. However, the texture and flavor may be slightly different.
Is this salad suitable for meal prep?
Absolutely! This salad is perfect for meal prep. Just keep the dressing and goat cheese separate until you’re ready to eat.
Can I make this salad vegan?
Yes, you can omit the goat cheese and replace it with a vegan cheese alternative or skip it entirely for a lighter option.
Conclusion
This Whole Wheat Fusilli Salad with Asparagus, Melon, and Goat Cheese is not only delicious but also healthy, making it an ideal choice for any occasion. With its combination of textures and flavors, it promises to be a hit with family and friends alike. Embrace the freshness of seasonal ingredients and enjoy this delightful salad, which embodies the essence of Mediterranean cuisine.
References
- Nutrition data sourced from USDA National Nutrient Database.
- Recipe inspiration drawn from traditional Italian pasta salad preparations.
