Fresh, practical and tasty, cold pasta is a summer dish that, at least in my home, is always eaten very gladly in the warmer months. Personally, I like to add legumes, seeds, fruit and vegetables to pasta, but clearly the combinations are innumerable, as many as the tastes of each person: I propose my summer version of cold pasta, then it's up to you to decide which ingredients to choose!
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Identity Card of the Recipe
- 176 KCal Calories per serving
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Ingrediants
- 280 g of wholemeal pasta
- Q.b. of pepper
- Q.b. of salt
- 100 g of Genoese pesto
- 50 g of corn
- 150 g of cherry tomatoes
- 30 g of almonds
- 30 g of sunflower seeds
- Ready food, boiled: 100 g of chickpeas
- 100 g of mozzarella
- 50 g of celery
- A few leaves of parsley
- 150 g of melon pulp
- 1 teaspoon of oregano
Materials Needed
- Casserole
- Bowl
- Chopping board
- Knife
- Colander
- Scavino
Preparation
- Cook the wholemeal pasta in abundant salted water, respecting the cooking times recommended in the package.
- Meanwhile, prepare the dressing. In a pan, toast the chopped almonds and sunflower seeds to enhance the aroma, taking care to stir often and to maintain a medium-sweet flame.
- Wash the cherry tomatoes and cut them into cubes. Wash the celery, remove the hard filaments and cut it into strips.
- Clean the melon, wash it in cold water to remove any traces of soil and remove the seeds with the help of a spoon. With a digger, obtain many small melon balls and set aside. Alternatively, you can cut the melon into cubes with a knife, after having deprived it of the zest.
- When the pasta is ready, drain it from the cooking water and pass it quickly under a jet of cold water: in this way, cooking is stopped and the pasta will remain al dente. Leave to cool.
- Combine the wholemeal pasta in a bowl and flavor with the homemade Genoese pesto and add the pepper, celery, cherry tomatoes, chopped parsley, oregano, corn, boiled chickpeas, diced mozzarella and toasted mince. of almonds and sunflower seeds Finish with melon balls If necessary, season with salt.
Did you know that
In this recipe we used dried chickpeas, left to soak overnight and then cooked in unsalted water for an hour. To speed up the time, you can prefer ready-made chickpeas.
We do not suggest the use of oil: the pesto used, in fact, contains the right amount to mix all the ingredients perfectly.- Keep the pasta in the fridge and serve very cold.
Alice's comment - PersonalCooker
From a nutritional point of view, the cold pasta that I have proposed is a complete dish due to the presence of cereals and legumes (whose amino acid deficiencies are mutually filled), and also for the oil seeds (often unfortunately not consumed in our diet)! A well-being dish rich in fiber, mineral salts and vitamins, for a "summer of well-being".Nutritional values and Health Comment on the recipe
This Cold Pasta is a first course with an average caloric intake; the energy comes mainly from carbohydrates, followed by lipids and finally proteins. Carbohydrates tend to be complex (starch), unsaturated fatty acids and peptides of medium biological value; cholesterol is very low and fiber is high.
This Cold Pasta is suitable for most diets (including vegetarian), as long as the portions are suitable for any conditions such as overweight, hyperglycemia and hypertriglyceridemia; it does not lend itself to nutrition for lactose and gluten intolerances. The average portion of this Cold Pasta is about 200g per cooked (350kcal).
The nutritional values on the side refer to 100 grams of cooked food.
