No-Fuss Summer Pasta Salad

Welcome to the ultimate guide for crafting the most refreshing and delectable Summer Pasta Salad! This isn’t just any pasta salad; it’s a vibrant, health-conscious creation bursting with fresh summer produce and a revolutionary, creamy parsley dressing that contains absolutely NO MAYO. Prepare yourself for a light, plant-based meal that’s as wholesome as it is delicious, perfect for any occasion from casual family dinners to grand potlucks and serene picnics. This recipe is designed for ease, flavor, and incredible versatility, ensuring it becomes your go-to dish all season long.

The secret to this pasta salad’s irresistible creaminess and unique flavor lies in our game-changing Green Tahini Sauce. Ever since discovering this incredible dressing, it has become a staple in our kitchen, elevating everything from roasted vegetables to simple sandwiches. It’s particularly brilliant in pasta salads, offering a rich, savory, and dairy-free alternative to traditional mayonnaise-based dressings. This vibrant green sauce transforms ordinary ingredients into an extraordinary culinary experience, proving that healthy eating can be effortlessly delicious.

This easy summer pasta salad recipe is a celebration of seasonal bounty, bringing together everything you desire in a warm-weather dish: freshness, flavor, and minimal kitchen time. Delicious, healthy meals don’t have to be complicated or time-consuming. We’ve utilized some of our favorite summer staples, but the beauty of this recipe is its adaptability. Feel free to swap in other seasonal vegetables to create a unique pasta salad that perfectly suits any time of year.

Why Choose This Healthy & Flavorful Pasta Salad?

In a world of heavy, mayo-laden pasta salads, this recipe stands out as a beacon of light, vibrant flavor. It’s more than just a dish; it’s a commitment to wholesome eating without sacrificing taste or satisfaction. Here’s why this summer pasta salad deserves a permanent spot in your recipe rotation:

The Brilliance of No-Mayo Dressing

Traditional pasta salads often rely on mayonnaise for their creamy texture, which can be heavy and high in saturated fats. Our innovative Green Tahini Sauce changes the game entirely. Made with wholesome tahini (sesame paste), fresh parsley, zesty lime juice, and a hint of spice, it delivers an incredibly rich and creamy consistency that’s completely dairy-free and vegan. Tahini is packed with healthy fats, protein, and essential minerals like calcium and iron, making this dressing not only delicious but also incredibly nutritious. The fresh parsley adds a burst of herbaceous flavor and antioxidants, ensuring every bite is bright and invigorating.

A Symphony of Summer Produce

This pasta salad is designed to highlight the best of summer’s harvest. We load it with sweet cherry tomatoes, tender green peas, crisp baby spinach, and savory chickpeas. Each ingredient contributes its unique texture and nutritional benefits: tomatoes for lycopene, spinach for iron and vitamins, peas for plant-based protein and fiber, and chickpeas for even more protein and complex carbohydrates. The combination creates a visually appealing “eat the rainbow” experience, ensuring you’re getting a diverse array of vitamins, minerals, and phytonutrients critical for overall well-being and a healthy gut microbiome.

Effortless Meal Prep and Versatility

One of the greatest advantages of this recipe is how perfectly it lends itself to meal preparation. You can whip up a large batch at the beginning of the week, and it will stay fresh and delicious in your fridge for up to five days. This makes it an ideal choice for quick lunches, easy dinners, or as a reliable side dish for impromptu gatherings. Its robust flavors actually deepen over time, making leftovers even more enjoyable. Whether you’re heading to a potluck, packing a picnic, or simply need a hassle-free weeknight meal, this pasta salad is your culinary MVP.

Crafting Your Perfect Pasta Salad: Key Components

Understanding the role of each ingredient and preparation technique is key to mastering this exceptional summer pasta salad. Let’s delve into the details:

• Pasta: The Foundation of Your Salad

  Choosing the right pasta is crucial. While any shape will work, varieties like fusilli, rotini, or orecchiette are excellent as their nooks and crannies hold the dressing beautifully. For our recipe, we prefer a gluten-free option, specifically the Jovial brand of rice pasta (not sponsored, just a favorite!). When cooking, remember that less is more, especially with gluten-free pasta, which can easily become gummy or mushy. Aim for an al dente texture – firm to the bite – as it will continue to soften slightly once mixed with the dressing. We recommend cooking about 2 minutes shy of the package instructions, constantly checking for doneness. This ensures your pasta salad has a pleasant texture that holds up well.

• Vibrant Veggies: A Burst of Freshness and Nutrition

  This recipe emphasizes ease by using fresh, uncooked vegetables. We’ve included baby spinach, halved cherry tomatoes, defrosted green peas, and rinsed chickpeas. However, the beauty of a pasta salad lies in its flexibility. Feel free to incorporate other seasonal favorites! In the summer, consider adding diced cucumber, bell peppers, or corn kernels. For a heartier salad, especially if making this outside of peak summer, you could include roasted or steamed vegetables like broccoli florets, asparagus spears, Brussels sprouts, or even thinly sliced purple cabbage. The goal is to “eat the rainbow,” ensuring a diverse intake of nutrients and supporting a healthy gut.

• The Star Dressing: Green Tahini Magic

  Forget heavy, calorie-dense dressings! Our green tahini sauce is the heart of this salad. It’s light, creamy, dairy-free, and bursting with the freshness of parsley. Tahini provides a fantastic source of healthy fats, protein, and minerals, while parsley offers vitamins K and C, and a wealth of antioxidants. This dressing not only binds the salad together but also infuses it with an incredible depth of flavor that complements all the fresh vegetables. It’s truly a game-changer for any plant-based dish.

• Color: Eating the Rainbow for Health

  Beyond aesthetics, a colorful plate signals a wide array of nutrients. Aim for a variety of hues in your pasta salad. Think about adding purple cabbage for anthocyanins, roasted sweet potatoes for beta-carotene, sliced bell peppers (red, yellow, orange) for vitamin C, or fresh corn for lutein. This diversity isn’t just good for your physical health; it’s essential for maintaining a robust and varied gut bacteria climate, which is vital for overall wellness.

• Crunch: The Essential Texture Element

  Texture is often overlooked but critical for a satisfying meal. Adding nuts or seeds provides a delightful crunch that contrasts beautifully with the soft pasta and vegetables. Sunflower seeds are a fantastic choice, offering healthy fats, protein, and a satisfying bite. Other options include toasted pumpkin seeds, chopped almonds, or walnuts. This added texture also contributes to satiety, making your meal feel more complete and enjoyable.

• Protein Powerhouse: Fueling Your Body

  If you’re serving this as a complete plant-based meal, ensuring adequate protein is paramount. Our recipe includes chickpeas, green peas, and spinach, all excellent sources of plant protein. Sunflower seeds and the tahini in the dressing further boost the protein content. These ingredients work together to provide the essential amino acids your body needs for energy, muscle repair, and overall cellular function.

• Fiber for Digestive Wellness: Keep Things Moving

  Veggies and beans are incredibly rich in dietary fiber, a crucial component for a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and can even contribute to lowering cholesterol. Beyond digestive health, fiber helps us feel full and satisfied for longer periods, preventing overeating and supporting weight management. This salad is packed with both soluble and insoluble fibers from its diverse plant ingredients.

• Balance: Sustained Energy and Stable Blood Sugar

  A well-balanced meal is key to sustained energy and stable blood sugar levels. This recipe expertly balances the carbohydrates from the pasta with ample protein, fiber, and healthy fats from the chickpeas, seeds, spinach, and tahini. This thoughtful combination helps prevent rapid spikes and crashes in blood sugar, leaving you feeling energized and focused rather than sluggish. It’s a meal that truly nourishes your body from the inside out.

Whipping Up Your Healthy Summer Pasta Salad

Creating this light and healthy meal is surprisingly simple. Follow these steps for a perfectly textured and flavorful pasta salad:

• Step 1: Master the Pasta

  Bring a large pot of salted water to a rolling boil. Add your chosen pasta and stir frequently to prevent sticking. The key here is to avoid overcooking. Begin testing the pasta for doneness at least 2 minutes before the time suggested on the package, especially if using gluten-free varieties. You want your pasta to be al dente – firm to the bite – as it will absorb some of the dressing and soften further. For instance, if your GF rice pasta suggests 12 minutes, aim for 10 minutes. Once cooked, reserve about ½ cup of the starchy cooking liquid before draining the pasta. Do NOT rinse the pasta; the starch helps the dressing adhere better.

• Step 2: Prepare the Green Tahini Dressing

  While the pasta is cooking, or even up to 5 days in advance, prepare your Green Tahini Sauce. This takes mere minutes in a food processor. Simply combine tahini, lime juice, packed fresh parsley (stems removed), olive oil (or water for a lighter option), jalapenos, garlic, sea salt, and crushed red pepper. Process until completely smooth and creamy. You might not use all of it for the salad, leaving you with bonus dressing for other meals!

• Step 3: Chop and Gather Your Veggies

  Slice the shallot thinly; if you don’t have a shallot, purple onion, scallions, or chives make excellent substitutes. Halve the cherry tomatoes. Rinse and drain your chickpeas and defrosted green peas thoroughly. Having all your ingredients prepped and ready will make assembly a breeze.

• Step 4: Combine and Dress

  Once the pasta is drained (and not rinsed!), transfer it immediately to a large mixing bowl. Add in the fresh baby spinach, green peas, halved cherry tomatoes, rinsed chickpeas, thinly sliced shallots, and sunflower seeds. Pour about 1 cup of the prepared green tahini dressing over the ingredients. Mix everything thoroughly, ensuring the pasta and vegetables are evenly coated.

• Step 5: Adjust Consistency (if needed)

  If you find the sauce is too thick for thorough mixing or if you prefer a slightly thinner consistency, gradually add some of the reserved pasta cooking liquid, one to two tablespoons at a time, until you reach your desired texture. The pasta water helps loosen the dressing and distribute it evenly, while also adding a little extra flavor.

• Step 6: Taste and Season

  Finally, taste your pasta salad and adjust the seasoning as needed. You might want to add a little more salt, pepper, or a pinch of crushed red pepper flakes for an extra kick (I always do!). Serve the salad warm, at room temperature, or chilled. This pasta salad is incredibly versatile and delicious regardless of temperature.

And just like that, you’re done! Imagine coming home to a container of this vibrant, ready-to-eat pasta salad in your fridge. It’s so good, so easy, and so satisfying, you’ll find yourself making this healthy summer pasta salad again and again. It’s ready in no time, freeing you up to get back to enjoying life and making the most of those precious summer days.

More Summer Recipe Inspiration

Looking for other delicious and fresh ideas to enjoy this season? Explore these fantastic recipes:

• Mediterranean Grilled Veggie Kabobs: Perfect for your next barbecue!
• Grilled Ratatouille: A savory way to use up that abundant eggplant and zucchini from your garden or farmer’s market.
• Israeli Corn + Pickle Salad: A unique and refreshing side dish with a delightful tang.
• Simple Gazpacho: Cool down with this classic, no-cook chilled soup.
• Healthy Peanut Butter Cookies: (Because really, do cookies ever truly go out of season? These are grain-free, vegan, and refined sugar-free!)
• Hearty Veggie Burgers: A delicious plant-based alternative for grilling.

📖 Recipe: Summer Pasta Salad

Summer Pasta Salad

Summer pasta salad with NO MAYO is perfect for a light dinner, a pot-luck side dish, or a delicious lunch. It’s easy to make and will stay good in the fridge all week.

Rating: 4.97 out of 5 stars (52 votes)

Prep Time
5 mins

Cook Time
10 mins

Additional Time
5 mins

Total Time
20 mins

Course
Main Course

Cuisine
American

Servings
9 cups

Calories
446 kcal

Equipment

• 1-Cup Glass Measuring Cup
• Stainless Steel Colander
• Sauce Pan with Lid

Ingredients

• 12 oz. dried pasta*
• 2 cups baby spinach
• 2 cups cherry tomatoes
• 1 bag 10-oz frozen peas (1 ½ cups), defrosted
• 1 can 15.5 oz chick peas (1 ½ cups), rinsed and drained
• ½ cup sunflower seeds*
• 1 small shallot* sliced thin (¼ cup)
• 1 cup green tahini sauce*

Green Tahini Sauce Ingredients

• ½ cup tahini
• ½ cup lime juice
• 1 cup packed fresh parsley thick stems removed
• ¼ cup olive oil (you can sub water)
• 2 jalapenos
• 4 cloves garlic
• 1 teaspoon sea salt
• ¼ teaspoon crushed red pepper

Instructions

1. Make Green Tahini Sauce. You can do this up to 5 days in advance. The easy recipe can be found here and made in just 5 minutes. Put all ingredients in food processor and process until smooth.
2. Bring 3 quarts water to a rolling boil. Stir in pasta. Cook on high heat, stirring frequently. DO NOT OVERCOOK PASTA! Test for doneness a couple minutes BEFORE directed on the package. I use GF rice pasta. The package said to cook for 12 minutes. I found 10 minutes to be the perfect amount of time so the pasta wasn’t mushy/gummy and still had a bit of bite to it. DO NOT RINSE PASTA after it’s cooked.
3. While pasta is cooking, prepare remaining ingredients. Thinly slice shallot and halve the tomatoes. Make the dressing if you haven’t already.
4. Before draining pasta, set aside ½ cup cooking water. Then drain, but do not rinse.
5. Combine pasta, sauce, spinach, peas, chick peas, sunflower seeds and shallots. Mix well. It’s OK if the spinach gets a bit wilted. If sauce is too thick to distribute evenly, add set aside pasta water 1-2 Tablespoons at a time.
6. Serve warm or room temp. Pasta salad will stay good in the fridge for up to 5 days. Bring to room temp before eating for best taste.

Notes

PASTA: I used Jovial Brand Fusilli GF Rice Pasta. It cooked up perfectly in 10 minutes.

SUNFLOWER SEEDS: I toasted mine in a dry skillet, shaking the pan frequently for 3-4 minutes. You could also use any other nut or seed, raw or roasted.

SHALLOT: Good substitutes include: purple onion, spring onions, scallions or chives. Stick to ¼ cup and slice thin or dice small.

DRESSING: I used the recipe for green tahini sauce, thinned out with additional ¼ cup water. A good substitute if sesame is an issue would be the dressing from this chopped salad recipe.

GARNISH with additional crushed red pepper, chopped parsley or other fresh herbs, or a sprinkle of nutritional yeast.

OPTIONAL: grilled corn, edamame, chopped bell peppers….steamed asparagus or green beans….any veggies you like would make great additions to this tasty salad. If you’re making this in the winter, add assorted roasted veggies!

Nutrition

Serving: 1.5 cups

Calories: 446 kcal

Carbohydrates: 35g

Protein: 16g

Fat: 27g

Saturated Fat: 4g

Polyunsaturated Fat: 22g

Sodium: 668mg

Fiber: 8g

Sugar: 6g

Note

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!