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Cold summer pasta, a light but flavour-rich version

Tiziana Colombo: per voi, Nonnapaperina

Recipe proposed by
Tiziana Colombo

Pasta fredda estiva
Recipes for Intolerants, Italian Cuisine
Gluten-free recipes
Lactose-free recipes
preparazione
Preparation: 01 hours 00 min
cottura
Cooking: 01 hours 00 min
dosi
Ingredients for: 4 people
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5/5 (1 Review)

Cold summer pasta, a first course to beat the heat

One classic summertime dish is cold pasta, perhaps with salad. Here I offer a delectable and comprehensive recipe that surprises with its nuanced flavours while remaining light.

For at least two reasons, cold pasta is a great option, especially during the summer. First of all, its calorie intake and glycemic index are lower. The starch changes into resistant starch, which has fewer calories and less sugar, when the temperature drops.

Secondly, cold pasta guarantees some relief from the heat, or at least avoids weighing us down. Specifically, this version of cold pasta is made with penne pasta, tuna, corn, eggplants, and onions.

Recipe cold summer pasta

Preparation cold summer pasta

  • To prepare the cold summer pasta, start by heating a little extra virgin olive oil in a pan over medium heat. Then add the diced eggplants and cook them for 10–12 minutes, stirring several times (they should be soft and slightly golden).
  • Now add the chopped garlic and leave for a couple of minutes.
  • Then transfer the eggplants into a bowl and let them cool.
  • Fill a saucepan with water, bring to a boil, and add a pinch of salt. Drop in the penne pasta and cook according to the package’s recommended time. Then drain the pasta al dente and pass it under tap water to stop cooking.
  • Pour the pasta into a salad bowl. Add the eggplants, the drained tuna in oil, the rinsed and drained corn, the mozzarella cubes, the juice and grated zest of the lemon, and the chopped oregano (or marjoram).
  • Season with a spoonful of extra virgin olive oil and mix gently.
  • Then cover the salad bowl with cling film and leave it to rest in the fridge for half an hour.
  • When serving, give it another stir and enjoy your meal!

Ingredients cold summer pasta

  • 350 gr. of penne pasta
  • 200 gr. of natural tuna (or in oil)
  • 200 gr. canned corn
  • 200 gr. of mozzarella
  • 2 medium eggplants
  • 2 tablespoons extra virgin olive oil
  • 2 cloves of garlic
  • 1 lemon (juice and grated zest)
  • 1 bunch of chopped oregano (or fresh marjoram)
  • salt and freshly ground black pepper

A recipe to fill you up and keep you light

Among the strong points of this cold summer pasta, as I have already mentioned, the abundance and variety of ingredients stand out. Both carbohydrates and proteins make a good contribution, not forgetting mineral salts and vitamins. The eggplants, on the other hand, are cooked in a pan with a little garlic and oil, thus flavouring this tasty, cold dish. The eggplants add body and flavour, transforming this cold pasta into a first course that everyone can appreciate.

They also increase the nutritional depth of the recipe. Despite a limited caloric intake, eggplants guarantee vitamin C, potassium, fibre, and anthocyanins. In addition to giving the hue purple, these compounds have anticancer and antioxidant properties.

You can use any variety of eggplants; however, I recommend black oval eggplants, as they are the easiest to dice.

Pasta fredda estiva

Tuna and corn, a perfect match

The list of ingredients for this quick summer cold pasta also includes tuna and corn. These two ingredients, combined together, make the cold pasta a complete meal. Tuna provides proteins, while corn provides carbohydrates. Nonetheless, they are both light: natural tuna has around 120 kcal per 100 grammes, while canned corn provides around 100 kcal per 100 grammes.

Furthermore, tuna boasts a high content of omega-3, the so-called fatty acids beneficial for the heart and circulation. There is also phosphorus, a substance that is good for cognitive faculties, and vitamin D, which benefits the immune system.

For this cold pasta salad, you can also use tuna in vegetable oil. Some consider it tastier, but you will have to take into account its higher caloric intake. In the end, you just need to drain it well to get around 200 kcal per hectogram.

As far as corn is concerned, we appreciate the abundance and variety of vitamins and mineral salts, which make it one of the most valuable sources of carbohydrates ever. Onions and mozzarella provide support for the tuna, corn, and eggplant. Cut the mozzarella into cubes; you may also use a lactose-free version if you are intolerant of lactose. Red onions should be used since they have a milder, more fragrant flavour that goes well with salads.

How do you garnish this cold summer dish?

A little olive oil and some fragrant herbs make a really easy garnish for the cold summer pasta. Specifically, I suggest oregano. This fragrant herb adds a hint of bitterness to the first course without overpowering the other flavours.

Another option is marjoram. Its flavour is somewhat like oregano’s, but with a softer, more bitter undertone.

Regarding the oil, I advise using premium extra virgin olive oil. In this case, the oil serves as the primary component, significantly influencing the dish’s organoleptic qualities.

FAQs on summer cold pasta

Why is it better to eat cold pasta?

Eating cold pasta is better because it has a lower glycemic index than hot pasta, thanks to the formation of resistant starch during the cooling process. This type of starch is digested more slowly, helping to keep blood sugar levels stable and providing a longer-lasting source of energy.

How many days can pasta stay cold?

Cold pasta can be stored in the refrigerator for up to 3–5 days. It is important to keep it in an airtight container to preserve its freshness and prevent the growth of bacteria.

Why is it necessary to rinse the pasta with cold water?

Running the pasta under cold water serves to immediately stop cooking and prevent the pasta from becoming too soft. This process is especially useful for pasta salads, as it keeps the pasta firmer and prevents individual pieces from sticking together.

What is the calorie count of the cold pasta?

The caloric intake of cold pasta depends on the ingredients used as garnish and accompaniment. In this case, considering the presence of corn and tuna, a caloric intake of around 400 kcal per portion can be estimated.

Do we have any cold pasta recipes? Of course, yes!

5/5 (1 Review)
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