How to Make a Perfectly Balanced Tomato Basil Pasta Salad

Taking the concept of pasta salad into a fresh and balanced direction, our recipe for Tomato Basil Pasta Salad is perfect for any season. This dish is not only visually appealing but also packed with nutrients that will leave you feeling satisfied without the heaviness typically associated with pasta dishes.

Cooking Time: 30 minutes
Servings: 4-6 people

Ingredients

8 oz (225g) of whole wheat penne pasta
1 can (14.5 oz or 410g) of crushed tomatoes with basil, packed in water (or you may use fresh basil for extra flavor)
3 tablespoons of olive oil
2 cloves garlic, minced
1/4 teaspoon of red pepper flakes (optional)
Salt and black pepper to taste
1 small yellow onion, finely chopped
1 cucumber, peeled, seeded and diced
1 cup cherry tomatoes, halved
2 cups fresh basil leaves, chiffonade (thinly sliced)
1/3 cup parmesan cheese, freshly grated
Optional protein: 4 oz of grilled chicken or shrimp

Instructions

Start by boiling your pasta according to package instructions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the garlic and red pepper flakes (if using) and sauté for about 1 minute or until fragrant.
Add in the crushed tomatoes with basil and stir to combine well. Simmer this mixture for another 5 minutes to allow flavors to meld together. Adjust seasoning by adding salt and black pepper as needed.
While your sauce is cooking, chop up all the vegetables - onion, cucumber, cherry tomatoes, and basil leaves. Gently mix these ingredients into the pasta once it has cooled down slightly.
If you're using optional protein like grilled chicken or shrimp, now would be a good time to add that into the mix as well for added flavor and nutrition.
Finally, fold in the fresh basil leaves and parmesan cheese until everything is evenly distributed. Taste test and adjust seasoning if necessary before serving immediately while still warm from cooking.

Benefits of This Recipe

This recipe emphasizes the importance of whole grains by using whole wheat penne pasta instead of refined versions, which helps in providing sustained energy throughout your day. The addition of crushed tomatoes not only adds flavor but also offers essential vitamins such as Vitamin C and lycopene, both known for their antioxidant properties. Olive oil is beneficial for heart health due to its high levels of monounsaturated fats.

The blend of colorful vegetables provides antioxidants, fiber, and other vital nutrients that contribute towards a healthier diet. Basil enhances digestion while being rich in vitamin K which aids in bone health. Lastly, parmesan cheese contributes calcium alongside protein making it ideal for growth and repair processes within the body.

Alternative Variations

To make this dish more heart-friendly, consider substituting olive oil with a neutral-flavored vegetable oil such as sunflower oil or corn oil.
If you prefer less heat in your meals, omit the red pepper flakes entirely from the sauce. For those who enjoy a bit of extra kick, increase it according to personal preference.
For vegetarians, this dish can already serve as an excellent meal on its own. However, if desired, you could add more vegetables like bell peppers or zucchini for added texture and flavor.

Tips for Perfecting the Taste

To ensure your Tomato Basil Pasta Salad turns out perfectly every time:

Maintain the right balance between pasta to sauce by adjusting portions accordingly.
Briefly cooking the vegetables before combining them with other ingredients can help retain their bright colors and crisp texture.
Avoid adding too much basil initially; reserve some for garnishing later so that its freshness is retained until serving.

Enjoy your homemade, balanced Tomato Basil Pasta Salad! It's a versatile dish suitable for casual dinners or light lunches. Feel free to experiment with different herbs and spices based on what you have available at home – creativity is encouraged in the kitchen!