High-Protein Walnut Pesto Pasta Salad is a colorful and delicious dish. It is prepared with whole-wheat pasta, fresh basil, parsley, toasted walnuts, Parmesan cheese, tomatoes, and roasted red peppers. These are very simple items that we can easily find in supermarkets. These items contain dairy and nuts in them, so they are suitable for a vegetarian diet but not suitable for a dairy-free, vegan, or nut-free diet. High-Protein Walnut Pesto Pasta Salad is prepared in twenty-five minutes, so it is good to prepare as a quick lunch or dinner. This pasta salad stores nicely, so we can easily make it in advance for meal prep. Serve this pasta salad with grilled chicken, roasted vegetables, or a green salad.
STATS:
- Caloric count: 570 kcal
- Time for prep: Fifteen minutes
- Serving size: 1 & ½ cups
- Cook time: 10 minutes
- Cuisine: Italian
- Total time: 25 minutes
- Course: Lunch, Dinner
- Diet: High-Protein
- Serving: 6
EQUIPMENT:
- Large pot
- Colander
- Food processor
- Large mixing vessel
- Cutting board
- Small skillet
- Knife
INGREDIENTS:
- 1 pound whole-wheat penne
- 2 cups basil leaves
- ½ cup parsley leaves
- ½ cup walnuts
- ½ cup Parmesan cheese
- 1 clove garlic
- 1 tablespoon lemon juice
- 1 teaspoon salt
- ¼ tbsp. ground pepper
- ½ cup olive oil
- 1 tomato
- ½ cup jarred roasted red peppers
INGREDIENT NOTES:
WHOLE-WHEAT PASTA:
- Add the whole-wheat penne or rotini to form the hearty & filling foundation of the salad. We have to be sure that the pasta is cooked properly and remains tender before adding it to the salad.
BASIL:
- We have to use the fresh basil leaves to provide a bright and herby taste to the pesto. Choose fresh green basil leaves without dark or wilted spots to provide the best flavor.
PARSLEY:
- Add the fresh flat-leaf parsley to balance the basil and provide a fresh & lightly peppery taste to the pesto. Add the parsley and mix with the other pesto ingredients to provide good flavor.
WALNUTS:
- Include the toasted walnuts to add a rich & nutty taste to the pesto while providing protein and healthy fats. We have to toast the walnuts lightly before blending to bring out their good flavor.
PARMESAN CHEESE:
- Add the grated Parmesan cheese to provide a salty, savory & creamy taste to the pesto. We have to use freshly grated Parmesan so it blends smoothly with the other pesto ingredients.
GARLIC:
- Include the grated garlic to add a sharp & savory taste to the pesto. We have to use one garlic clove so it provides good flavor without overpowering the fresh herbs.
LEMON JUICE:
- Add the lemon juice to provide a bright & fresh taste to the pesto. It will help balance the rich flavor of the walnuts, Parmesan cheese & olive oil.
OLIVE OIL:
- Include the extra-virgin olive oil to create a smooth texture in the pesto and help coat the pasta evenly. It will also provide a rich flavor to the salad.
TOMATO:
- Add the chopped tomato to include juicy texture, freshness & a naturally sweet taste in the salad. We have to choose a ripe but firm tomato so it holds its shape properly.
ROASTED RED PEPPERS:
- Include the chopped roasted red peppers to add color and a mild smoky-sweet taste to the salad. We have to rinse and drain the peppers properly before chopping and adding them.
INSTRUCTIONS:
- Add the big pot of salted water and let it boil then include the pasta and cook it as mentioned then strain it and put aside to get cool.
- Now roast the chopped walnuts in dry pan on moderate flame and cook for two to three minutes.
- Include the basil, walnuts, parmesan cheese, lemon juice, salt, olive oil, & black pepper in the food processor & blend till it get smooth.
- Add the cool pasta in the big vessel then include the pesto and mix properly till the pasta gets coated equally,
- Place the cooled pasta in a big vessel mixing then add the pesto and toss well until the pasta is evenly coated.
- Include the chopped tomatoes & roasted pepper in the dish and mix them softly to distribute the veggies without crushing tomatoes.
- Sprinkle the additional basil leaves then put in the fridge and serve.
SERVING SUGGESTIONS:
PROTEIN:
- Grilled Chicken
- Baked Salmon
- Grilled Shrimp
VEGETABLES:
- Roasted Broccoli
- Grilled Zucchini
- Roasted Asparagus
SALADS:
- Green Salad
- Cucumber Salad
- Caprese Salad
BREAD:
- Garlic Bread
- Whole-Grain Bread
- Bruschetta
TIPS:
- Wash the pasta with cold water to halt the cooking process immediately.
- Roast the walnuts slightly to provide the deep taste in the salad.
- Properly cool the pasta then mix to add the deep taste.
- Strain the roasted red pepper properly so the pasta will not get watery.
- Include a little extra lemon juice to offer the strong lemon taste.
STORAGE INFORMATION:
FRIDGE:
- Add the salad in the tight vessel & store for four days.
FREEZER:
- Don’t freeze the salad as the texture of dish will lose.
FAQs:
Will I make the pasta in advance?
- Yes, make it in advance, and put it in the fridge and store for some time.
Would I add any other variety of pasta in the salad?
- Yes, include the whole wheat fusilli, spaghetti, farfalle, or any other pasta shape you want.
Will we include the almonds instead?
- Yes, include the almonds instead though the pesto will offer the different taste & texture in the salad.
Can we include the chicken in the salad?
- Yes, include the grilled or roasted chicken in the salad to make it more flavorful and fling. It will increase the protein in it.
Is this salad good for vegetarian diet?
- Yes, this salad is good for vegetarian diet; just add the dairy-free parmesan cheese instead.
Does this dish contain any allergic component?
- Yes, this dish has nuts & cheese so we have to check for the mentioned item if required.
NUTRITIONAL INFORMATION:
Calories: 570 kcal
Net carbs: 63 g
Serving size: 1 & ½ cups
Iron: 3.5 mg
Total carbs: 72 g
Vitamin A: 180 mcg
Fiber: 9 g
Serving: 1
Calcium: 150 mg
Protein: 19 g
Sodium: 620 mg
Potassium: 430 mg
