Savor the taste of summer with this refreshing and delicious pasta salad. This vibrant salad features whole wheat pasta tossed with a homemade pesto made from baby spinach and basil, avoiding common reflux triggers like garlic and onions. Add in crunchy vegetables like zucchini, carrots, and cucumber for added fiber and nutrients. Pair this with chicken, tofu, shrimp, or salmon for a complete, balanced meal.
Ingredients
- 8 oz (about 2 cups) whole
- wheat or gluten-free pasta
- (e.g., penne or fusilli)
- 2 cups fresh baby spinach
- 1 cup fresh basil leaves
- 1/4 cup unsalted sunflower
- seeds
- 1/4 cup grated Parmesan
- cheese (or dairy free cheese)
- 2 tablespoons extra-virgin
- olive oil
- 1 small zucchini, diced
- 1/4 cup grated carrots
- 1/4 cup diced cucumber
- 1/4 cup sliced black olives
- (optional, if tolerated)
- Salt to taste
Directions
-
Cook the pasta according to the package instructions. Drain and rinse under cold water to stop the cooking process. Set aside.
-
In a food processor, combine the baby spinach, basil leaves, sunflower seeds, and Parmesan cheese. Pulse until the mixture is finely chopped.
- With the food processor running, gradually add the olive oil until the pesto is smooth and well combined. You may need to stop and scrape down the sides of the bowl a few times. Add salt to taste.
-
In a large mixing bowl, combine the diced zucchini, grated carrots, diced cucumber, and sliced black olives (if using).
-
Add the cooked pasta to the bowl with the vegetables. Pour the pesto over the pasta and vegetables and toss until everything is well coated.
- Transfer the pasta salad to a serving bowl or plate. Serve immediately or chill in the refrigerator for an hour before serving for a refreshing cold salad.
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Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR, digestive health, and IBS. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being.