Recipes & DIY

Vegan Pasta Primavera

A family favorite for spring and summer, this Vegan Pasta Primavera recipe is as refreshing as it is delicious! It mixes fresh ingredients such as onion, cucumbers and tomatoes along with healthy pantry staples such as olive oil, balsamic vinegar, and gluten-free noodles. And, in a helpful turn, it can be prepared ahead of time and refrigerated until it’s ready to be served.

So, what makes this Vegan Pasta Primavera healthy? Well, for starters, this recipe skips the traditional gluten-filled pasta and opts for gluten-free brown rice noodles instead. This is important because even if you don’t have celiac disease or a known gluten issue, you may still have a gluten sensitivity. In fact, a 2015 study revealed that up to 13 percent of the population may have gluten sensitivity. [1

Additionally, this dish contains nutrient-rich vegetables such as onion, cucumbers, and tomatoes. But that’s not all. The olive oil in this Vegan Pasta Primavera is full of health benefits, too.

Specifically, olive oil is rich in monounsaturated fatty acids (MUFAs), which are known as a healthy fat that’s been linked to blood sugar regulation, heart health, healthy weight management, and more. In fact, in a study of over 125,000 participants, researchers found that substituting MUFAs for saturated fatty acids (SFAs) actually lowered risk of coronary heart disease by 15 percent. [2]

As you can see, you can eat this Vegan Pasta Primavera with full confidence that you’re filling your body with nutritious ingredients that will support your health and wellbeing. Now, all that’s left is to put it together!

 

Vegan Pasta Primavera

Time: 10 minutes

Serves: 4

 

Vegan pasta primavera - Dr. Pingel

 

Ingredients

¼ white onion, chopped

1-2 cucumbers, peeled and chopped

2 large tomatoes, chopped

2 tablespoons olive oil 

1-2 tablespoons balsamic vinegar 

Sea salt and black pepper, to taste

Gluten-free brown rice noodles, cooked

Parsley, to taste

 

Directions

1. In a large bowl, combine all the ingredients and mix well.

Vegan pasta primavera - Dr. Pingel

2. Serve immediately, or refrigerate until ready to be eaten.

Vegan pasta

Vegan Pasta Primavera 1

Vegan Pasta Primavera

Total Time 10 mins
Servings 4

Ingredients
  

  • 1/4 white onion, chopped
  • 1-2 cucumbers, peeled and chopped
  • 2 large tomatoes, chopped
  • 2 tbsp olive oil 
  • 1-2 tbsp balsamic vinegar 
  • Sea salt and black pepper, to taste
  • Gluten-free brown rice noodles, cooked
  • Parsley, to taste

Instructions
 

  • In a large bowl, combine all the ingredients and mix well.
  • Serve immediately, or refrigerate until ready to be eaten.

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