Healthy Pasta Salad with Feta, Tomatoes, and Pecans
Try this Healthy Pasta Salad with Feta, Tomatoes, and Pecans recipe.
Try this Healthy Pasta Salad with Feta, Tomatoes, and Pecans recipe.
- Carbohydrate 29.1187926690177 g
- Cholesterol 50.462151118 mg
- Fat 91.1094004310088 g
- Fiber 14.0444172334119 g
- Protein 20.6764594734695 g
- Saturated Fat 15.2940427840798 g
- Serving Size 1 1 recipe (464g)
- Sodium 647.668688925333 mg
- Sugar 15.0743754356058 g
- Trans Fat 4.48664265388316 g
- Calories 957 calories
Step-by-step
- Cook pasta as per package instructions.
- In the meanwhile, in a large bowl add tomatoes, arugula, edamame, feta, mint, parsley and salt.
- In a small skillet, add pecans and toast on low until fragrant, stirring occasionally.
- Drizzle with honey and stir constantly for 30 seconds.
- Transfer to a bowl with other ingredients along with cooked pasta.
- Gently stir well and serve warm or cold.
Operating on a fixed pantry inventory requires utilizing every component for maximum flavor return without buying specialized extras. Brown rice pasta provides a sturdy starch base that holds up structurally against moisture released by grape tomatoes during mixing. Salting the vegetable mixture before adding the pasta draws out excess water through osmosis, concentrating the natural glutamates in the tomatoes while keeping the dressing from turning watery. Toasting pecans over low heat activates Maillard reactions between the nut proteins and natural sugars, developing deep roasted notes before the honey coating locks in crispness.
Balancing Salt, Acid, and Fat
Feta cheese supplies high levels of sodium and lactic acid, which cut through the dense fat content of the pecans. Fresh mint and parsley introduce volatile aromatic compounds that brighten the heavier profiles of the cheese and nuts. Edamame supplies a firm bite, contrasting against the soft texture of cooked brown rice noodles.
- If the pasta absorbs too much dressing during storage, stir in one tablespoon of warm water before serving to loosen the starch.
- Keep toasted pecans separate from wet ingredients if storing for longer than 24 hours to prevent moisture from ruining their crunch.
- Maintain low heat when applying honey to the nuts, as sugars burn rapidly above 300 degrees Fahrenheit.
