Whole Wheat Rotini Pasta Salad Recipe

Cook Time: 10 minutes

Ingredients

• 1 (12 ounce) box whole wheat rotini pasta
• cup apple cider vinegar
• cup olive oil
• cup crumbled feta cheese, or to taste
• 6 leaves fresh basil, chopped
• Salt and ground black pepper, to taste
• 3 tomatoes, chopped
• 2 large carrots, chopped
• 1 bunch asparagus, trimmed and chopped
• 1 bunch green onions
• 4 cloves garlic, minced

Directions

Step 1: Bring a large pot of lightly salted water to a boil. Cook the rotini pasta in the boiling water until tender yet slightly firm to the bite, about 8 minutes.

Step 2: Rinse the cooked rotini under cold water until completely chilled. Drain well to remove excess water.

Step 3: In a large bowl, whisk together apple cider vinegar and olive oil until fully blended.

Step 4: Stir in the crumbled feta cheese, chopped basil, salt, and ground black pepper. Mix well to combine.

Step 5: Add the chopped tomatoes, carrots, asparagus, green onions, and minced garlic to the bowl with the feta vinaigrette. Toss the ingredients to evenly coat with the dressing.

Step 6: Add the chilled pasta to the vegetable mixture and toss until everything is evenly combined.

Nutrition Facts (per serving)

• Calories: 352
• Total Fat: 12g (15% Daily Value)
• Saturated Fat: 2g (12% Daily Value)
• Cholesterol: 6mg (2% Daily Value)
• Sodium: 126mg (5% Daily Value)
• Total Carbohydrates: 52g (19% Daily Value)
• Dietary Fiber: 6g (21% Daily Value)
• Total Sugars: 8g
• Protein: 11g (22% Daily Value)
• Vitamin C: 23mg (25% Daily Value)
• Calcium: 107mg (8% Daily Value)
• Iron: 5mg (26% Daily Value)
• Potassium: 573mg (12% Daily Value)

Note: Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Consult with a healthcare provider for dietary advice.

This Whole Wheat Rotini Pasta Salad recipe is a vibrant, healthy, and flavorful dish that combines whole wheat rotini pasta with fresh vegetables, feta cheese, and a tangy vinaigrette dressing. Its perfect for a quick lunch, a refreshing side dish, or even a potluck. Lets dive into the fascinating origins, regional variations, and fun facts surrounding this dish.

Origin of the Dish

The history of pasta salads can be traced back to the United States in the early 20th century. Pasta salads became a staple at American picnics, barbecues, and family gatherings. The concept of combining pasta with fresh vegetables, herbs, and dressings is believed to have evolved in the early 1900s when American home cooks sought to create light, portable meals. Whole wheat pasta, like the rotini used in this recipe, was introduced in the later decades as a healthier alternative to traditional refined pasta, offering a higher fiber content and a nuttier flavor.

Regional Variations

Though pasta salad is popular worldwide, its ingredients and preparation can vary greatly depending on the region. In the United States, it's common to find pasta salads made with mayonnaise-based dressings, but the Mediterranean region often features olive oil, vinegar, and feta cheese in its pasta salads, giving them a lighter and more refreshing taste. In Europe, particularly in Italy, pasta salads often include a variety of fresh, seasonal vegetables, herbs, and cheeses, much like the Whole Wheat Rotini Pasta Salad. The use of whole wheat pasta is a trend that has grown in popularity due to its nutritional benefits, especially in health-conscious regions like the U.S. and Europe.

Differences from Similar Dishes

Compared to traditional pasta salads, the Whole Wheat Rotini Pasta Salad stands out for its use of whole wheat rotini, which offers more fiber and nutrients than regular pasta. Another key difference is the light vinaigrette dressing made from apple cider vinegar and olive oil, as opposed to the heavier, mayonnaise-based dressings found in many pasta salads. The addition of fresh ingredients such as carrots, asparagus, tomatoes, and green onions gives this salad a bright, crunchy texture, making it a refreshing and healthier alternative to more calorie-dense versions.

Where to Serve This Salad

This pasta salad is incredibly versatile and can be served in a variety of settings. It's a fantastic choice for outdoor gatherings like barbecues, picnics, and potlucks. Its vibrant colors and fresh flavors make it a crowd-pleaser at family dinners or casual get-togethers. You can also serve it as a light, nutritious lunch or as a side dish to complement grilled meats or seafood. Additionally, because it can be made in advance and stored in the refrigerator, it's an ideal option for meal prepping for busy work weeks or for taking to work or school.

Interesting Facts

Here are some fun facts about the Whole Wheat Rotini Pasta Salad:

• The word "rotini" comes from the Italian word "roto," which means "twist." The pastas spiral shape is designed to hold sauces and dressings more effectively.
• Whole wheat pasta has significantly more fiber than regular pasta, which helps improve digestion and contributes to a feeling of fullness, making it a popular choice for those seeking a healthier diet.
• Feta cheese, a key ingredient in this salad, is one of the oldest cheeses in the world, originating from Greece. It has a distinct crumbly texture and a tangy flavor that pairs perfectly with fresh vegetables.
• Apple cider vinegar, used in the dressing, is believed to have numerous health benefits, including aiding digestion and boosting the immune system. It's a key ingredient in many Mediterranean diets.

Conclusion

The Whole Wheat Rotini Pasta Salad is a perfect example of how simple ingredients can come together to create a satisfying, healthy, and delicious meal. Whether youre looking for a light lunch, a hearty side dish, or something to serve at your next family gathering, this salad checks all the boxes. With its rich history, regional adaptations, and unique qualities, its a dish that brings people together to enjoy great flavors and great company.

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