Lightened-Up Italian Sub Pasta Salad

This Lightened-Up Italian Sub Pasta Salad is a vibrant, healthy twist on the classic Italian sub sandwich. Packed with colorful vegetables, lean meats, and a zesty dressing, it’s perfect for a refreshing lunch or a side dish at your next gathering.

Ingredients

• 8 ounces whole wheat or gluten-free pasta such as rotini, penne, or bow tie
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 1/2 cup cucumber, diced
• 1/2 cup bell pepper, diced (any color)
• 1/4 cup black olives, sliced
• 1/4 cup pepperoncini peppers, sliced
• 1/4 cup reduced-fat mozzarella cheese, cubed or shredded
• 1/4 cup turkey pepperoni, sliced into small pieces
• 1/4 cup lean salami or ham (optional), diced

For the Dressing:

• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Optional: a pinch of red pepper flakes for a little heat

Directions

1. Cook the Pasta:
   Boil the pasta according to package instructions until al dente. Drain and rinse under cold water to cool it down. Set aside.
2. Prepare the Vegetables and Meats:
   While the pasta is cooking, chop the vegetables, cheese, and meats into bite-sized pieces.
3. Make the Dressing:
   In a small bowl, whisk together the red wine vinegar, olive oil, Dijon mustard, dried oregano, garlic powder, salt, and pepper. Adjust the seasoning to taste. For added heat, mix in a pinch of red pepper flakes.
4. Assemble the Salad:
   In a large mixing bowl, combine the cooked pasta, cherry tomatoes, red onion, cucumber, bell pepper, black olives, pepperoncini, mozzarella cheese, turkey pepperoni, and optional salami or ham. Pour the dressing over the mixture and toss until everything is evenly coated.
5. Chill and Serve:
   Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. This pasta salad tastes even better the next day. Before serving, give it a good stir and enjoy chilled.

Servings and Timing

• Prep Time: 15 minutes
• Cooking Time: 10 minutes
• Total Time: 45 minutes (including chilling time)
• Servings: 4-6

Variations

• For a vegetarian option, omit the turkey pepperoni and salami, and add more cheese or chickpeas.
• Add roasted red peppers or artichoke hearts for a different flavor profile.
• Swap out the pasta for quinoa or farro for a different base.

Storage/Reheating

This pasta salad can be stored in an airtight container in the refrigerator for up to 3 days. If the salad seems dry after chilling, refresh it with a little extra olive oil and vinegar before serving. It is best served cold, so reheating is not necessary.

10 FAQs

1. Can I use regular pasta instead of whole wheat?
   Yes, you can use regular pasta if you prefer; just be mindful of the nutritional differences.
2. What if I don’t have all the vegetables listed?
   Feel free to substitute or leave out any vegetables you don’t have on hand; this recipe is quite flexible.
3. Is this salad gluten-free?
   If you use gluten-free pasta, the salad will be gluten-free. Check labels on other ingredients as needed.
4. How long will the salad last in the fridge?
   The salad can last up to 3 days in the refrigerator.
5. Can I make this salad ahead of time?
   Yes, it can be made a day in advance for better flavor.
6. What can I use instead of turkey pepperoni?
   You can substitute with regular pepperoni, diced ham, or omit it entirely for a vegetarian option.
7. Is this recipe suitable for meal prep?
   Yes, it’s perfect for meal prep! Just store in portioned containers.
8. Can I add different types of cheese?
   Absolutely! Feta, goat cheese, or even cheddar can be great alternatives.
9. What’s the best way to serve this salad?
   Serve chilled, either as a main dish or a side.
10. Can I add protein to make it a complete meal?
    Yes, consider adding grilled chicken, shrimp, or chickpeas for extra protein.

Conclusion

The Lightened-Up Italian Sub Pasta Salad is a delightful and nutritious dish that brings the flavors of an Italian sub sandwich into a convenient pasta salad format. With its colorful vegetables, lean meats, and tangy dressing, it’s a perfect choice for meal prep, potlucks, or a light lunch. Enjoy this refreshing salad that’s not only delicious but also customizable to fit your dietary preferences!

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