High-Fiber Caprese Pasta Salad

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Cambria Glosz

Cambria Glosz, MS, RD
Nutritional Reviewer

Who doesn’t love caprese? Tomatoes, basil, and fresh mozzarella cheese?! Doesn’t get much better than that. 

This beloved trio is often seen in salads and on pizza. We took a leap of faith here, and tried our luck out with pizza’s distant (and more filling) cousin.. high-fiber pasta. 

This caprese pasta salad is bursting with Italian-inspired flavors, and is satisfying both in taste and substance. 

Pasta dishes are generally not notorious for showing up on “healthy weeknight dinner” lists because, while tasty, regular pasta does not pack a ton of nutrients that will keep you full. 

We decided to keep pasta in our weeknight rotation by making one small twist. We used Three Farm Daughters Pasta to give this caprese pasta salad a nutritional boost without sacrificing on enjoyment or flavor.

All about our ingredients:

  • Three Farm Daughters Rotini Pasta: This pasta got an overall score of A- by the TNI team. Read more about that here. The fiber used in this product is a prebiotic fiber, which helps the microbiome in your gut operate more efficiently. It comes in 4 shapes – elbows, rotini, penne, and cavatappi. This is an easy swap to make when looking for ways to add more nutrients into your regularly scheduled meals. If pasta is something you and your family are already used to eating regularly, try swapping out your regular pasta for a high protein/high fiber pasta (makes for excellent al dente, by the way) and see if you get any feedback!
  • Mozzarella cheese: Wouldn’t really be caprese without it. We chopped ours into chunks, which we found to be more aesthetically pleasant and easier to eat. You can certainly shred your cheese if you prefer.
  • Basil leaves: It is best if you can find these fresh. If you can’t, 2-3 tsp of dried can be substituted.
  • Grape tomatoes: This gives this caprese pasta salad life. The fresh burst from a grape (or cherry) tomato works wonders. If you only have larger tomato varieties available to you, dice them up fairly small so that you get a little in each bite. 
  • Balsamic vinegar: Can anyone else just drink this by itself? The acidity and bite in this vinegar helps bind all of the ingredients together.
  • Olive Oil: we love Primal Kitchen (solid condiments as well), but you can use whichever brand you have on hand. The fat from the olive oil helps both with taste and sticky noodle prevention.
  • Salt/pepper/oregano: use to taste

If we’ve said it once, we’ve said it a dozen times. Nutrition-centered eating doesn’t mean boring food! This caprese pasta salad is not only delicious, but is made up of only a few, simple, clean ingredients. We hope you give this one a try. Enjoy!

Caprese Salad

High-Fiber Caprese Pasta Salad

A high-fiber, ready-in-no-time pasta dish, bursting with flavor.

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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes

Course Salad
Cuisine Italian

Servings 3
Calories 700 kcal

Ingredients

  

  • 2 cups Three Farm Daughters Rotini Pasta
  • 1 cup Mozzarella Cheese, chopped into chunks
  • Handful of Basil Leaves, thinly sliced
  • 1 cup Grape Tomatoes, halved

For dressing:

  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil (Primal Kitchen)
  • Salt & Pepper to taste
  • ½ tbsp Oregano (or to taste)

Instructions

 

  • Bring water to a boil and add in 1/2 Box of Three Farm Daughters Rotini Pasta.
  • Once done, strain water, add pasta to a bowl, and let cool.
  • Chop grape tomatoes in halves, pull mozzarella into ½ inch chunks, and pull basil leaves off the stem. Thinly slice basil leaves.
  • Add chopped grape tomatoes, mozzarella pearls, and basil into the bowl of pasta.
  • In another container, mix together olive oil, balsamic vinegar, oregano, and salt & pepper to taste
  • Add in vinaigrette dressing and toss it all together.

Nutrition

Calories: 700kcalCarbohydrates: 94gProtein: 48gFat: 23gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 29mgSodium: 405mgPotassium: 169mgFiber: 23gSugar: 17gVitamin A: 680IUVitamin C: 7mgCalcium: 320mgIron: 16mg

Keyword balsamic, basil, mozzarella, Salad, tomatoes
Tried this recipe?Let us know how it was!


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