Saturday, June 12, 2021

Easy Pasta Salad -Healthy, Vegan and Gluten Free

Easy Vegan Pasta Salad

Eating pasta just got healthier and it's pasta salad time in our house! 

Mixed with any kind of vegetable, the new high protein pastas, which are on all the supermarket shelves, are a great base for a quick and easy healthy meal, and you can be as creative as you like with the variety of vegetables that you add to the salad.

Many of these new pastas, available in most supermarkets, are frequently now made from beans, lentils, or quinoa providing a high level of protein and fiber, which boost the nutritive value of eating these varieties of pasta. And they taste light and really good too.

If you have fresh or frozen peas and a box of pasta (gluten free), you have the makings of a quick and easy pasta salad (or add some marinara sauce for a simple dinner entree).

It's been really hot are here, and I'm not sure if it's still spring or is it summer. However, when it's 93 and humid it certainly feels like summer. During this kind of weather, I like  my meals to be light and easy to prepare. 

I make pasta salad in a variety of ways using a variety of vegetables. (I always use gluten-free whole grain pasta)

It doesn't get much easier than boiling a little pasta (I use a high protein gluten free brand) and tossing it with some simple chopped vegetables such as fresh or frozen peas, some sliced olives, a little fresh basil, and some chopped cherry tomatoes as in the photo above.

Pasta, Rotini, Raw, Uncooked

.Eat, Food, Delicious, Fresh, Healthy
Whole Grain pasta- cooked and drained
Vegetables- cooked, raw, or canned
Fresh herbs- such as fresh basil 

Toss vegetables and herbs of choice with cooked and drained pasta

Use Whichever Vegetables You Have 
Actually, you could use whatever vegetables you have on hand or leftover. Sometimes I use green beans, red pepper strips, artichoke hearts, sliced cucumber, cherry tomatoes, olives, etc which makes a really hearty meal.

Pasta, Salad, Vegan, Vegetarian, Healthy

Keep It Simple
Sometimes I just add some greens such as chopped fresh spinach

Rotini Pasta, Tomatoes, Cherry Tomatoes

There are many new varieties of pasta that are made from lentils, beans, and or quinoa that provide a substantial amount of protein without sacrificing good taste and most are gluten-free as well.

Prefer It With Marinara Sauce? 
Pasta is so versatile. It can be consumed as a hot dinner or a cold salad. This beautiful pasta and pea salad is colorful, light, and quick to make. If you prefer a hot pasta dish, just add some chunky marinara sauce and heat. 

pasta and sauce

My Health and Diet Notes: 
1.  Use any kind of dressing you like. Personally, I'm on an oil-free diet and have been looking for oil-free pasta sauces- which surprisingly there are a lot. I find a 365 brand at Whole Foods and a marinara sauce at Aldis. 

2. I ate the cold salad without a dressing, but you could do Italian dressing or oil, lemon, and Italian seasoning. - I'm still working on an oil-free dressing for me. 

3. I am following The Starch Solution Diet  by Dr. Jon McDougall called The Starch Solution which extols the benefits of eating starchy vegetables such sweet potatoes and white potatoes and starchy whole grains such as quinoa, brown rice, buckwheat, millet, etc. 

I also read  How Not to Die  by Dr. Greger who has a free website at with a wealth of information and a video library about healthy eating for heart health and weight loss and health in general. He has videos on Youtube and he also has a book called, How Not to Diet. I like his nutrition suggestions on his video , The Daily Dozen.

Sharing on Souper Sunday where anyone can share a soup, salad, or sammie recipe. 

Also sharing on Weekend Cooking at The Intrepid Reader and Baker where anyone can share a food related post. 


  1. I love a good pasta salad -- especially in summer. Your photos looks so appealing.

  2. If you have recommendations about gluten-free pasta brands, I'd love to hear them. I stumbled on a box once that was utterly delicious, but I didn't think to remember the brand, assuming that all gluten-free pasta would be that good and ... uh, no.

  3. Wonderful variety of pasta ingredients. Saw it at Weekend Cooking. Have a fun weekend.

  4. Wow, I love how super easy you make it sound. And yeah, I got myself a glass of basil and pesto and that can certainly add flavor to any meal. I find as long as I have one staple of food to cook throughout the year, I'm able to cook in general. I'll be looking out for more of your easy recipes, inspirational!

  5. Summer is definitely pasta salad time! You offer up so many healthy options, and your pictures are simply stunning. I especially love the apple-print tablecloth in the first photo!

  6. Your pasta salads look ever so delicious.

  7. Mmm, pasta! I can never resist, and pasta salads are terrific at this time of the year. Really nice -- thanks.

  8. Pasta salads are my favourite dishes! Your recipe is really very rich and nutritious! Delicious.

  9. Reading the title makes the pasta sounds so delicious!

  10. Thanks for reminding me about Pasta Salad. Perfect for summer. And I think I will make some soon. Great idea. You are very healthy ...

  11. Delicious! I make pasta salad like this often in the summer. I usually just use the marinade from the artichokes for the dressing.

  12. Delicious! I make pasta salad often in the summer and usually just use the marinade from the artichokes for the dressing.

  13. I like Asian noodle salads with soba noodles or rice noodles. I tried one with a peanut sauce and broccoli the other day — very tasty. I don’t know if these are gluten free, but they might be.

    best… mae at

  14. I don't turn to pasta salads as often as I should...they are especially delicious in hot weather. I find the starch diet info interesting, I am glad to see carbs are being addressed as an important part of a healthy eating plan.

  15. I love a good pasta salad and this one looks fresh and tasty. Thanks for sharing it with Souper Sundays this week.

  16. I love pasta salad!....for me is the best way to clean my fridge!!...I use all the veggies that I have...your salada looks yummy!!....Indian food is not difficult to make!...and it is healthier if you make it at home...Abrazotes, Marcela

  17. This looks so tasty, and perfect for summer for sure!

  18. Salads are so versatile!
    We've been enjoying some lately in the warmer weather.

    All the best Jan


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