Easy Salmon Brown Rice Pasta Salad

Dairy Free
Health score
22%
Easy Salmon Brown Rice Pasta Salad
50 min.
8
422kcal

Suggestions


Craving a delicious and healthy meal that's quick to prepare and perfect for lunch, dinner, or even a potluck? Look no further than this Easy Salmon Brown Rice Pasta Salad! It's a vibrant and flavorful dish that's naturally dairy-free and packed with goodness.

Imagine tender brown rice pasta mingling with flaky salmon, sweet pops of cherry tomatoes (both red and yellow!), and crisp carrots, all brought to life with a zesty lemon-chive dressing. The addition of fresh spinach and peas adds a boost of vitamins and minerals, while a hint of jalapeño provides a subtle kick that will awaken your taste buds.

This recipe is incredibly versatile, perfect for meal prepping, and so easy to customize to your liking. The avocado adds a creamy texture and even more healthy fats. Whether you're looking for a light main course, a satisfying side dish, or a portable lunch, this salmon pasta salad is sure to hit the spot. Plus, it's ready in under an hour, leaving you with more time to enjoy the good things in life. Get ready to fall in love with this flavorful and nutritious delight!


Perfect for satisfying hungry mouths. This recipe yields 8 servings and each serving contains 422 kcal.

Ingredients

  •  avocado ripe peeled sliced
  • 16 ounces grain pasta dried
  • 14.8 ounce salmon flaked drained canned
  • 0.5 cup carrots finely chopped
  • 0.8 cup cherry tomatoes red
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5  jalapeno finely chopped
  • tablespoon juice of lemon 
  • 10 ounce peas frozen
  • ounce salad dressing italian-style chive dressing® (such as Annie's Lemon and )
  • cups pkt spinach fresh packed chopped
  • 0.8 cup cherry tomatoes yellow

Equipment

  • pot
  • colander

Directions

  1. Fill a large pot with lightly salted water and bring to a rolling boil. Stir in pasta, and return to a boil. Cook pasta uncovered, stirring occasionally, until it has cooked through, but is still firm to the bite, 10 to 12 minutes.
  2. Drop frozen peas and spinach into boiling pasta during the last minute of cooking.
  3. Drain pasta, peas, and spinach in a colander. Return pasta, peas, and spinach to the pot.
  4. Stir in salmon and salad dressing until well combined.
  5. Chill in the refrigerator, about 20 minutes.
  6. Gently stir in carrots, tomatoes, cilantro, avocado, and lemon juice.
  7. Garnish with jalapenos.

Nutrition Facts

Calories422kcal
Protein17.95%
Fat28.46%
Carbs53.59%

Properties

Glycemic Index
36.33
Glycemic Load
27.57
Inflammation Score
-9
Nutrition Score
22.733043318209%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Luteolin
0.08mg
Kaempferol
0.5mg
Myricetin
0.03mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:421.97kcal
21.1%
Fat:13.56g
20.86%
Saturated Fat:2.39g
14.91%
Carbohydrates:57.44g
19.15%
Net Carbohydrates:49.06g
17.84%
Sugar:7.09g
7.88%
Cholesterol:43.38mg
14.46%
Sodium:510.78mg
22.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.25g
38.49%
Vitamin K:69.38µg
66.07%
Vitamin D:7.58µg
50.53%
Vitamin A:2503.3IU
50.07%
Vitamin B12:2.59µg
43.12%
Fiber:8.38g
33.52%
Selenium:22.17µg
31.67%
Vitamin C:25.72mg
31.18%
Vitamin B3:5.48mg
27.39%
Phosphorus:269.72mg
26.97%
Calcium:177.17mg
17.72%
Folate:68.47µg
17.12%
Manganese:0.32mg
15.97%
Potassium:546.84mg
15.62%
Vitamin E:2.19mg
14.57%
Vitamin B2:0.22mg
12.66%
Vitamin B6:0.25mg
12.36%
Magnesium:47.32mg
11.83%
Vitamin B1:0.15mg
10.26%
Copper:0.2mg
9.91%
Iron:1.54mg
8.55%
Zinc:1.24mg
8.29%
Vitamin B5:0.75mg
7.48%
Source:Allrecipes