Yogurt-Pasta Salad

Health score
11%
Yogurt-Pasta Salad
45 min.
8
157kcal

Suggestions


Looking for a refreshing and nutritious side dish that will impress your guests? Look no further than this delightful Yogurt-Pasta Salad! Perfect for summer gatherings, picnics, or as a light starter, this salad combines the delicate texture of angel hair pasta with a medley of vibrant vegetables and a creamy yogurt dressing that’s both tangy and satisfying.

What sets this recipe apart is its unique blend of flavors and textures. The crispness of English cucumber and zucchini pairs beautifully with the sweetness of Granny Smith apple, while the shredded carrots add a pop of color and crunch. A hint of fresh ginger and a touch of chili flakes bring a subtle warmth that elevates the dish, making it a standout on any table.

Not only is this salad a feast for the eyes, but it’s also a healthy choice, clocking in at just 157 calories per serving. With a balance of protein, healthy fats, and carbohydrates, it’s a guilt-free indulgence that will leave you feeling satisfied. Plus, it’s incredibly easy to prepare, taking just 45 minutes from start to finish!

Whether you’re serving it as a side dish, an antipasti, or a light snack, this Yogurt-Pasta Salad is sure to become a favorite in your culinary repertoire. So gather your ingredients and get ready to enjoy a deliciously refreshing dish that’s as good for your taste buds as it is for your health!

Ingredients

  • ounces angel hair pasta dried
  • 0.8 cup carrots shredded
  • 0.3 teaspoon chili flakes hot
  • 14 oz cucumber english
  • teaspoon ginger fresh grated
  • oz apples i use 2 granny smith apples 
  • 0.1 teaspoon coarse-ground pepper 
  • cups nonfat yogurt plain
  • cup onion white red rinsed drained chopped
  • 0.5 teaspoon salt 
  • teaspoon vegetable oil 
  • oz zucchini 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 5- to 6-quart pan over high heat, bring 2 1/2 to 3 quarts water to a boil. Break pasta in half and drop into boiling water; stir to separate strands and cook, uncovered, until barely tender to bite, 5 to 6 minutes.
  2. Drain pasta, rinse with cold water, and drain well.
  3. Meanwhile, rinse cucumber, zucchini, and apple. Trim off and discard ends of cucumber and zucchini; cut vegetables into 1/2-inch cubes. Stem and core apple; cut into 1/2-inch cubes.
  4. Add cucumber, zucchini, apple, and onion to cool pasta.
  5. Pour any excess liquid off yogurt. In a bowl, mix yogurt, ginger, and 1/2 teaspoon salt.
  6. Add to rice mixture and stir gently to coat.
  7. Set a 6- to 8-inch frying pan over medium-high heat; when hot, add oil and chili flakes and stir just until chili begins to darken slightly, 15 to 30 seconds.
  8. Add pepper.
  9. Pour over pasta mixture and stir gently to mix, adding more salt to taste. Spoon into a serving bowl and garnish with shredded carrots.

Nutrition Facts

Calories157kcal
Protein18.13%
Fat6.84%
Carbs75.03%

Properties

Glycemic Index
26.23
Glycemic Load
8.28
Inflammation Score
-9
Nutrition Score
10.294347877088%

Flavonoids

Cyanidin
0.45mg
Peonidin
0.01mg
Catechin
0.37mg
Epigallocatechin
0.07mg
Epicatechin
2.13mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.05mg
Isorhamnetin
1mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
5.36mg

Nutrients percent of daily need

Calories:156.73kcal
7.84%
Fat:1.21g
1.87%
Saturated Fat:0.27g
1.7%
Carbohydrates:29.96g
9.99%
Net Carbohydrates:27.46g
9.99%
Sugar:10.92g
12.13%
Cholesterol:1.23mg
0.41%
Sodium:206.62mg
8.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.24g
14.48%
Vitamin A:2130.95IU
42.62%
Selenium:15.96µg
22.79%
Phosphorus:168.43mg
16.84%
Manganese:0.33mg
16.37%
Calcium:147.86mg
14.79%
Vitamin B2:0.21mg
12.33%
Potassium:423.41mg
12.1%
Vitamin K:12.48µg
11.89%
Vitamin C:8.62mg
10.44%
Fiber:2.5g
9.99%
Magnesium:37.66mg
9.42%
Vitamin B6:0.17mg
8.27%
Zinc:1.13mg
7.52%
Vitamin B5:0.73mg
7.25%
Folate:25.88µg
6.47%
Vitamin B12:0.37µg
6.23%
Copper:0.12mg
6.15%
Vitamin B1:0.09mg
6.14%
Vitamin B3:0.74mg
3.71%
Iron:0.66mg
3.69%
Vitamin E:0.26mg
1.76%
Source:My Recipes