π₯π Avocado and Pasta Salad with Cilantro πΏ
What is it?
Avocado and Pasta Salad with Cilantro is a refreshing and nutritious dish that combines creamy avocado, al dente pasta, and fresh cilantro with a zesty dressing. Itβs a perfect fusion of Mexican and Italian flavors, offering a unique and delightful taste.
History:
The exact origin of this dish is unclear, but it likely emerged as a result of cultural and culinary fusion. Avocado is a staple in Mexican cuisine, while pasta salads have Italian roots. The combination of these two ingredients is a testament to the global nature of modern cuisine.
Components:
- 2 ripe avocados π₯
- 2 cups of pasta (your choice of shape) π
- 1/4 cup fresh cilantro, chopped πΏ
- 1/4 cup red onion, finely chopped
- 1/4 cup cherry tomatoes, halved π
- 1/4 cup corn kernels (cooked)
- 1/4 cup black beans (canned or cooked)
- 1/4 cup red bell pepper, diced πΆοΈ
For the Dressing:
- 2 tablespoons olive oil
- 2 tablespoons lime juice π
- 1 clove garlic, minced
- Salt and pepper to taste
Steps to Prepare:
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Cook the Pasta: Boil the pasta in a large pot of salted water until itβs al dente, then drain and rinse with cold water to stop the cooking process. Set aside.
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Prepare the Avocado: Cut the avocados in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado slightly with a fork or potato masher.
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Make the Dressing: In a separate bowl, whisk together the olive oil, lime juice, minced garlic, salt, and pepper to create the dressing.
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Combine Ingredients: In a large mixing bowl, add the cooked pasta, mashed avocado, chopped cilantro, red onion, cherry tomatoes, corn kernels, black beans, and diced red bell pepper. Gently toss everything together.
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Add the Dressing: Pour the dressing over the salad and toss gently to coat all the ingredients evenly. Adjust the seasoning with salt and pepper to taste.
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Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld. When ready to serve, garnish with extra cilantro and lime wedges if desired.
Preparation Time:
The total preparation time for Avocado and Pasta Salad with Cilantro is approximately 30-40 minutes, including cooking the pasta and chilling the salad.
This colorful and flavorful salad is a great side dish or a light meal on its own. Itβs a delicious, healthy, and visually appealing dish thatβs perfect for picnics, parties, or a quick and satisfying weeknight dinner. Enjoy! π₯ππΏπ πΆοΈππ΄
Sure, here are the nutrition facts and health information for Avocado and Pasta Salad with Cilantro:
Nutrition Facts (Approximate values per serving):
- Calories: 380
- Total Fat: 17g
- Saturated Fat: 2.5g
- Monounsaturated Fat: 10g
- Polyunsaturated Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrates: 50g
- Dietary Fiber: 9g
- Sugars: 3g
- Protein: 9g
- Vitamin D: 0%
- Calcium: 3%
- Iron: 16%
- Potassium: 615mg
Health Information:
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Healthy Fats: Avocado and Pasta Salad with Cilantro is rich in heart-healthy monounsaturated fats, primarily from avocados and olive oil. These fats can help reduce the risk of heart disease.
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Dietary Fiber: The salad is a good source of dietary fiber, promoting digestive health and helping you feel full and satisfied.
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Protein: While this salad is not particularly high in protein, the combination of beans and pasta provides some plant-based protein, making it a suitable option for vegetarians.
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Vitamins and Minerals: Avocado is a great source of potassium, which is important for maintaining healthy blood pressure. The salad also contains vitamin C from the lime juice and various vitamins and minerals from the vegetables.
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Low in Saturated Fat: The salad is low in saturated fat, which is beneficial for heart health.
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Antioxidants: Cilantro and bell peppers are rich in antioxidants, which help protect your cells from damage caused by free radicals.
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Low Cholesterol: This dish contains no cholesterol, making it suitable for individuals who need to monitor their cholesterol intake.
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Controlled Sodium: The salad is relatively low in sodium, but you can adjust the amount of salt in the dressing to suit your dietary needs.
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Gluten-Free Options: You can make this dish gluten-free by using gluten-free pasta if you have celiac disease or gluten sensitivity.
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Customization: You can further boost the nutrition by adding more vegetables, such as spinach or kale, and adjusting the dressing to your taste.
Remember that these values are approximate and can vary based on the specific ingredients and portion sizes used. This salad is a healthy and balanced choice, especially when considering its combination of nutritious ingredients. Enjoy it as a part of a well-rounded diet! π₯πΏπ΄