Pasta Salad- Healthy & Easy 10 Minutes Meal

Pasta salad is one of my favourites. It is healthy, easy to make, and a very satisfying meal.

You can prepare this meal whenever you want to eat something nutritious, filling but yet quick.

Eating vegetables and fruits are the basics of a healthy diet.

So eating salads every day is a great way to have more vegetables and fruits in your diet.

To make salads tastier and healthier, I often recommend adding some special extra ingredients. For example – quinoa, pasta, lentils, green peas, fruits like apples, mango, oranges, nuts, seeds…

In that way, you can get a whole meal with the right balance of proteins, carbs and healthy fats packed with plenty of vitamins, minerals and fibre from the salad.


Easy, delicious and balanced!

You get everything in one bowl of Happiness. 🙂

I hope you will like it as well!

My Italian Pasta Salad 

Pasta Salad Recipe Paz By Nature

Highlights of The Health Benefits:


  • Known for their outstanding antioxidant content, including lycopene.
  • Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health. [1]
  • Eating tomatoes has long been linked to heart health. Lycopene may improve vascular function and help to prevent cardiovascular disorders. [2]
  • Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides.


  • Mushrooms have been used medicinally by the Chinese for more than 6,000 years.
  • Shiitake mushrooms appear to enhance immune function in both directions, giving it a boost and cutting back on its activity when needed.
  • Shiitake mushrooms are rich in B vitamins, minerals, vitamin D (in the D2 form) and dietary fibre. [3]


  • Basil’s flavonoids and volatile oils have shown unique health-protecting effects.
  • Basil has an excellent source of vitamin K and manganese, an excellent source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids. [4]

Glycemic Index

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.

You can find here the index. The scale is between 0–100.

Slowly absorbed carbohydrates have a low GI rating (55 or below). In this group, you can find vegetables and most of the fruits and legumes.


Pasta glycemic index is 48-49

  • Spaghetti, white 49 ± 2
  • Spaghetti, wholemeal 48 ± 5

The reason that pasta has a low Glycemic Index is in the molecular composition of its dough. It is ungelatinized starch trapped in a sponge-like network of proteins (gluten). 

Pasta is unique in this context. As a result, pasta of any shape and size has a low GI (30 to 60). 

The best way to achieve a lower glycemic index is to cook the pasta for a shorter duration, “al dente” (firm to the bite). 

Overcooking pasta increases the GI. 

Choose whole-wheat pasta for a healthier option. [5]

Whole Wheat pasta salad with tomato, basil, peas and garlic

Whole Wheat pasta salad with tomato, basil, peas and garlic. 

Bon Appétit, 





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