Prawn & avocado pasta salad

Dairy Free
Health score
33%
Prawn & avocado pasta salad
22 min.
4
669kcal

Suggestions


Looking for a delightful dish that’s not just delicious but also quick to prepare? Try our Prawn & Avocado Pasta Salad, a perfect blend of flavors and textures that will leave your palate singing! This vibrant salad is not only dairy-free but also packed with wholesome ingredients that make it an ideal choice for any meal of the day, be it a light lunch, a satisfying dinner, or a refreshing side dish.

Imagine tender penne pasta tossed with juicy tiger prawns, creamy avocado, and sweet cherry tomatoes, all brought together with a zesty lemon dressing that has just the right kick. The addition of fresh basil and peppery rocket elevates this dish, creating a symphony of tastes that is as pleasing to the eye as it is to the taste buds. With its combination of healthy fats and carbohydrates, this pasta salad is a guilt-free indulgence that both pasta lovers and those looking to enjoy a nutritious meal will appreciate.

Ready in just 22 minutes, this easy-to-make salad is perfect for busy weekdays or relaxing weekends alike. Make it for a picnic, a barbecue, or a simple family dinner, and watch it disappear in no time! So grab your ingredients and let’s dive into this delicious culinary experience that offers a taste of the Mediterranean right at your table!

Ingredients

  • 400 penne pasta 
  • 400 tiger prawns raw peeled
  • tbsp olive oil 
  •  juice of lemon 
  • small garlic clove finely chopped
  • large avocado peeled cut into cubes
  • 250 cherry tomatoes halved
  •  spring onion thinly sliced
  • 100 arugula 
  • small bunch basil 

Equipment

  • bowl

Directions

  1. Cook the pasta in boiling water for 10-11 mins. Just before the end, add prawns and cook through.
  2. Drain, cool under cold water, drain and transfer to a big bowl.
  3. Put the oil, lemon juice and zest, garlic, avocado, tomatoes and spring onions in a separate bowl, then mix well dont mash the avocado. Season. Gently toss the mix into the pasta, with the rocket and basil.

Nutrition Facts

Calories669kcal
Protein17.33%
Fat32.37%
Carbs50.3%

Properties

Glycemic Index
61.5
Glycemic Load
30.72
Inflammation Score
-9
Nutrition Score
29.162608724573%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.08mg
Kaempferol
8.81mg
Myricetin
0.02mg
Quercetin
3.1mg

Nutrients percent of daily need

Calories:668.81kcal
33.44%
Fat:24.19g
37.21%
Saturated Fat:3.43g
21.45%
Carbohydrates:84.54g
28.18%
Net Carbohydrates:76.91g
27.97%
Sugar:5.41g
6.01%
Cholesterol:126mg
42%
Sodium:590.67mg
25.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.14g
58.28%
Selenium:93.54µg
133.63%
Vitamin K:69.11µg
65.82%
Manganese:1.21mg
60.46%
Phosphorus:494.72mg
49.47%
Vitamin C:27.65mg
33.51%
Vitamin E:5mg
33.36%
Copper:0.65mg
32.42%
Fiber:7.63g
30.52%
Folate:116.8µg
29.2%
Magnesium:110.07mg
27.52%
Vitamin A:1318.08IU
26.36%
Vitamin B6:0.52mg
25.96%
Vitamin B3:4.82mg
24.11%
Potassium:841.54mg
24.04%
Zinc:2.96mg
19.72%
Vitamin B12:1.11µg
18.5%
Vitamin B5:1.65mg
16.52%
Iron:2.83mg
15.7%
Calcium:137.71mg
13.77%
Vitamin B1:0.18mg
12.3%
Vitamin B2:0.18mg
10.81%