Chopped into a pasta salad
This is a hearty, customizable pasta salad where cooked pasta is chopped or tossed with a variety of fresh vegetables, proteins, and a flavorful dressing. It's a staple of American potlucks and picnics, typically featuring ingredients like rotini or penne pasta, diced bell peppers, cucumbers, tomatoes, olives, and a vinaigrette or creamy dressing. The dish is highly adaptable, allowing for endless variations based on seasonal produce and personal taste.
🍽️ Nutrition at a glance
This dish is generally balanced, providing a good mix of carbohydrates from the pasta, healthy fats from the dressing and olives, and plant-based protein from the beans or vegetables. A typical serving is a moderate source of fiber and key vitamins like Vitamin C and K, with a calorie range of approximately 300-400 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 10 g |
| Carbs | 45 g |
| Fat | 14 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Vitamin C | 25 mg |
| Vitamin K | 20 mcg |
| Potassium | 280 mg |
| Magnesium | 40 mg |
| Iron | 2.5 mg |
| Folate | 80 mcg |
| Manganese | 0.8 mg |
| Selenium | 15 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the ultimate 'make-ahead' communal food, perfect for sharing and designed to taste even better after the flavors meld in the refrigerator. Nutritionally, it's a versatile vehicle for incorporating a wide spectrum of colorful vegetables, boosting the dish's antioxidant and phytonutrient profile.
