Whole Wheat Pasta Salad with Capsicum and Corn Recipe
This Whole Wheat Pasta Salad with Capsicum and Corn is a vibrant, nutritious dish that’s perfect for a quick and healthy side or even a light main course. Packed with crunchy vegetables, sweet corn, and a creamy, tangy dressing, this salad is a feast for both the eyes and the taste buds. The whole wheat pasta adds fiber and depth, making it a filling and satisfying dish. It’s ideal for those looking to add a bit more whole grains to their diet, and it pairs wonderfully with soups, grilled meats, or as a standalone meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole wheat pasta (fusilli) | 200 grams |
| Sweet corn (steamed) | 1/2 cup |
| Tomato (chopped in large chunks) | 1 medium |
| Red, yellow, and green bell peppers (capsicum), chopped | 1 cup (mixed) |
| Lettuce leaves | As required (for garnish) |
| Fresh coriander (dhania) leaves | 1/4 cup, chopped |
| Classic mayonnaise (with egg) | 2 tablespoons |
| Curd (dahi / yogurt) | 3 tablespoons |
| Garlic (pounded) | 3 cloves |
| Extra virgin olive oil | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 5 grams |
| Carbohydrates | 30 grams |
| Fiber | 4 grams |
| Fat | 6 grams |
| Saturated Fat | 1 gram |
| Cholesterol | 10 mg |
| Sodium | 230 mg |
| Potassium | 290 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 80 mg |
| Calcium | 40 mg |
| Iron | 1.2 mg |
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: Continental
Course: Side Dish
Diet: Vegetarian
Instructions
-
Cook the Pasta:
Begin by boiling the whole wheat fusilli pasta. In a large saucepan, bring enough water to a rolling boil. Once the water is boiling, add a pinch of salt and the pasta. Cook for about 7-8 minutes or until the pasta is al dente (firm to the bite). Be sure not to overcook it. After cooking, drain the pasta and rinse it under cold water to halt the cooking process. Toss a little olive oil in the pasta to prevent it from sticking together. Set aside to cool. -
-
Prepare the Dressing:
While the pasta is cooling, in a separate mixing bowl, combine the mayonnaise, yogurt (curd), and pounded garlic. Whisk everything together until smooth and well-blended. Drizzle in the extra virgin olive oil and stir again. Season the dressing with salt and freshly ground black pepper to taste. Set aside. -
Combine the Salad Ingredients:
In a large mixing bowl, add the cooled pasta, steamed sweet corn, chopped tomato, and the three bell peppers (red, yellow, and green). Tear the lettuce into bite-sized pieces and add it to the bowl, followed by the fresh coriander leaves. -
Mix and Coat:
Pour the prepared dressing over the pasta and vegetables. Gently toss everything together, making sure the vegetables and pasta are evenly coated with the creamy dressing. Taste and adjust seasoning if necessary by adding more salt and pepper. -
Serve:
Your Whole Wheat Pasta Salad with Capsicum and Corn is now ready to be served! Arrange the salad on a platter or individual plates. Garnish with extra coriander or some fresh lettuce leaves, if desired.
Tips for the Perfect Pasta Salad:
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Choose Whole Wheat Pasta: Whole wheat pasta is a great option for this recipe as it provides extra fiber and nutrients compared to regular pasta. The nutty flavor complements the fresh vegetables and creamy dressing perfectly.
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Use Fresh, Crunchy Vegetables: Fresh bell peppers and tomatoes are key to the texture of this salad. You can use a mix of colorful peppers to make the dish more visually appealing.
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For Extra Flavor: Consider adding a squeeze of lemon juice or a splash of vinegar to the dressing for an extra burst of tanginess. Fresh herbs like basil or parsley can also be added for more depth.
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Make it Ahead: This pasta salad can be made ahead of time and stored in the refrigerator for a few hours to let the flavors meld. Just be sure to give it a quick toss before serving if it has been sitting for a while.
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Pair with a Soup: This Whole Wheat Pasta Salad pairs wonderfully with a warm soup, like a Butternut Squash and Carrot Soup, for a wholesome and balanced meal.
Serving Suggestions:
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As a Side Dish: Serve this pasta salad alongside grilled chicken, roasted fish, or a vegetarian main for a complete meal. It also makes a great addition to a potluck or barbecue spread.
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For a Light Lunch or Dinner: This salad can stand on its own as a light yet filling lunch or dinner. You can also add some crumbled feta cheese or olives for an extra flavor boost.
Enjoy the freshness and crunch of this colorful, delicious, and nutritious Whole Wheat Pasta Salad with Capsicum and Corn! It’s the perfect blend of flavors, textures, and wholesome ingredients that will leave you feeling satisfied and nourished.
