Mint Avocado Pasta Salad

Mint Avocado Pasta Salad- Savour the Freshness

I love avocados. Avocado is a versatile ingredient used in appetisers, mains and desserts. Both Asian and Western cuisines include the avocado. Talk about being culturally appropriate! This mint avocado pasta salad is highly satisfying and takes just 15 minutes to prepare. A crowd pleaser for a potluck or quick midweek dinner – you decide.

Mint Avocado Pasta Salad


Serves: 2                Time: 15 mins

Ingredients:

  • 1 soft ripe avocado
  • 150g non-fat Greek Yogurt
  • A generous squeeze of lemon or about 1 tbsp lemon juice
  • 200g cherry tomatoes, sliced
  • 1 Japanese cucumber, sliced
  • 1 tbsp chopped mint leaves
  • A can of tuna in water
  • 3/4 cup wholewheat fusilli pasta (uncooked)
  • Salt and pepper to taste

Mint Avocado Pasta Salad

Preparation:

  1. Boil whole wheat pasta and cook till al dente. Set aside to cool.
  2. Cut avocados lengthwise around the pit and then twist to open the avocado.
  3. Tap the pit with a knife and then twist the knife gently to remove the pit.
  4. Scoop the flesh out with a spoon into a bowl.
  5. In the same mixing bowl, add in yoghurt, mint, lemon juice, tomatoes, and cucumber. Mash with a fork until smooth.
  6. Mix in pasta and tuna, add seasonings to taste and serve chilled.

Mint Avocado Pasta Salad

Why Mint Avocado Pasta Salad?

I am 110% into quick, tasty and well-balanced meals. Inspired by guacamole, this refreshing twist powered by Greek yoghurt, lemon and mint will tantalise your taste buds. Avocados provide an excellent source of monounsaturated fats, which help to protect the heart. It is a rich source of fibre, vitamin B6 and vitamin E. These nutrients are essential for bowel health, brain health and immunity. Take note that avocado is calorie-dense due to its high fat content. Avoid taking avocado as a fruit or vegetable. Nutrition wise, avocado is counted as a source of fat.

As a source of healthy lean protein, I chose to use non-fat Greek yoghurt. Greek yoghurt is typically higher in fat and protein as compared to non-Greek yoghurt. By opting for the fat-free version, it cuts back on total fat and saturated fat intake. Adding lean tuna flakes helps to boost the protein content of this meal.

I added a generous squeeze of lemon juice for 3 reasons. First, it masks the fishiness of tuna. Secondly, it prevents the avocado from browning due to oxidation. Lastly, lemon provides acidity and a subtle citrus fragrance. Similarly, finely chopped mint adds to the freshness and fragrance of the dish.

The Fibre Gains

Needless to say, salads need a generous amount of non-starchy veggies. Cherry tomatoes and cucumbers are a staple in my fridge as you can add them on easily to any meal. It can even be a healthy snack! Feel free to use other vegetables such as baby spinach, chopped kale or colourful bell peppers.

Lastly, go for whole grains! For a healthy dose of nutritious carbohydrates, opt for 100% whole wheat pasta. Whole wheat pasta contains higher fibre, iron and antioxidants as compared to regular wheat pasta. Remember, 100% durum wheat does not indicate that the product is a whole grain, but simply shows the type of wheat used. Look out for 100% “whole wheat” or “whole grain” written on the label of the product.

Jazz Up The Party

There are plenty of variations to this recipe. For a delicious dip, simply skip the salad veggies, tuna and pasta. This works well as a breakfast spread too in the morning on a piece of wholewheat toast/cracker. For more pungent flavours, add finely diced red onions or garlic to the mint avocado pasta salad. You can consider coarsely crushed roasted nuts such as almonds, cashews or walnuts for added crunch and texture.

 

Mint Avocado Pasta Salad

Nutritional Facts:

Per serving: 430  calories; 15g fat; 29g net carbohydrates; 11g fibre; 32g protein

Carbohydrate Servings: 2