As the temperatures rise and summer approaches, many of us are on the lookout for refreshing and nutritious meal options to enjoy in the sunshine. Enter Samar Kulab MS, RDN, also known as @chicago.dietitian on TikTok, whose pasta salad recipe may be exactly what you’re looking for. Not only does it look delicious, but it’s also packed with essential nutrients to keep you feeling energized and satisfied all summer long.
Kulab’s pasta salad recipe isn’t just a delectable side; it’s a balanced meal in itself, carefully crafted to provide a combination of protein, carbohydrates, healthy fats, and a variety of vitamins and minerals. Let’s delve into the nutritional value of each ingredient and explore why this pasta salad is such a great meal prep option.
@chicago.dietitian Delicous & nutritious #balancedmeals #healthyrecipes #healthylunch #learnontiktok #fyp POV – K bye for now
Importance of a Balanced Meal
Before we dive into the specifics of Kulab’s pasta salad recipe, it’s essential to understand the importance of a balanced meal. A balanced meal consists of a combination of macronutrients (protein, carbohydrates, and fats) along with a variety of micronutrients (vitamins and minerals). This balance ensures that your body receives the necessary nutrients it needs to function optimally, support energy levels, and maintain overall health.
Luckily, Kulab’s recipe has all of that. Her tasty salad incorporates chickpea pasta, red onion, tomato, spinach, arugula, feta cheese, grilled chicken, and the following dressing recipe:
- ¼ cup extra virgin olive oil
- 3 tbsp red wine vinegar
- Oregano, thyme, garlic powder and coriander
- Minced garlic
- 1 tbsp Dijon mustard
Below, we’ll dive into the benefits of each component.
Healthy pasta salad ingredients
Chickpea Pasta: Kulab kicks off her pasta salad with chickpea pasta, a fantastic choice for boosting protein content. Chickpea pasta is not only a good source of plant-based protein but also provides fiber, which aids in digestion and promotes satiety.
Dressing: Kulab's homemade dressing adds flavor and healthy fats to the salad. Extra virgin olive oil serves as the base, providing heart-healthy monounsaturated fats. Red wine vinegar adds a tangy kick while being low in calories. Herbs and spices like oregano, thyme, garlic powder, and coriander not only enhance the taste but also offer antioxidants and anti-inflammatory properties. Dijon mustard adds a zesty flavor while acting as an emulsifier, helping to bind the dressing together.
Vegetables and chicken: Kulab incorporates a colorful array of vegetables into her pasta salad, including chopped red onion, tomato, arugula, and spinach. These vegetables provide a plethora of vitamins, minerals, and phytonutrients. Red onions are rich in antioxidants and may help support heart health, while tomatoes are packed with vitamin C and lycopene, known for their antioxidant properties. Leafy greens like arugula and spinach contribute iron, calcium, and vitamin K, among other nutrients. Meanwhile, grilled chicken adds lean protein to the dish.
Feta Cheese: Feta cheese adds a creamy and tangy element to the pasta salad while providing calcium and protein. While it should be consumed in moderation due to its higher sodium content, feta cheese can be a flavorful addition to a balanced meal.
Ultimately, Kulab's pasta salad recipe exemplifies the perfect balance of flavors and nutrients, making it a hit among TikTok users seeking both delicious and nutritious meal options for the summer. As one comment notes, "It looks sooo good." By incorporating a variety of wholesome ingredients rich in protein, fiber, healthy fats, vitamins, and minerals, Kulab's pasta salad is not only satisfying to the taste buds but also nourishing for the body. Yum!
READ MORE: 3 Healthy And Affordable Low-Calorie Meals To Make On A Budget
