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+ servings
Bowtie Pasta Salad

Refreshing Bowtie Pasta Salad for Your Perfect Picnic

This Healthy Pea Bowtie Pasta Salad is a light, nutritious meal perfect for picnics, featuring fresh flavors and vibrant ingredients.
Prep Time 15 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 2 cups Freshly Shelled Spring Peas Can substitute with frozen peas
  • 1 bunch Green Onions Chives can be used as a substitute
  • 8 ounces Bowtie Pasta Gluten-free pasta can be used
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil For enhancing flavor and healthy fats
  • 1 teaspoon Lemon Zest Opt for organic lemons for best results
  • 2 tablespoons Fresh Lemon Juice To balance flavors with acidity
  • 1 teaspoon Fine Sea Salt Adjust according to taste
  • 1/4 teaspoon Ground Black Pepper For a hint of spice
Optional Ingredients
  • 1/2 cup Shredded Parmesan Omit for a vegan version or swap with nutritional yeast

Equipment

  • medium saucepan
  • large mixing bowl
  • small bowl
  • whisk
  • spoon
  • spatula

Method
 

Step-by-Step Instructions for Healthy Pea Bowtie Pasta Salad
  1. In a medium saucepan, bring 2 cups of water to a rolling boil over high heat. Add the freshly shelled spring peas and cook for 60 seconds, then drain and transfer to an ice water bath for 1 minute.
  2. Cook the bowtie pasta in salted water according to package instructions, around 8-10 minutes until al dente. Drain and rinse under cold water before setting aside.
  3. In a large mixing bowl, combine cooled bowtie pasta, drained peas, and sliced green onions. Gently toss together.
  4. In a small bowl, whisk together olive oil, lemon zest, lemon juice, salt, and black pepper until emulsified.
  5. Pour the dressing over the salad mixture and gently toss. Adjust seasoning as needed.
  6. If desired, fold in shredded Parmesan cheese and let the salad chill in the refrigerator for at least 30 minutes.
  7. After chilling, give the salad a final toss and serve in a large bowl or individual plates.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 30gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 5mgSodium: 300mgPotassium: 300mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

For best freshness, use freshly shelled peas when in season. Letting the salad chill allows flavors to meld beautifully and is key to the best taste.

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