Whole Wheat Pasta Salad with Arugula and Cherry Tomatoes

🍝 Cold Pasta: Sustained Energy and Freshness

Pasta salads are an indispensable classic, but they are often ruined by adding heavy sauces. In this version, we use whole wheat pasta and a light Mediterranean dressing, making it the perfect "meal prep" to take to work. The contrast between the mild bitterness of the arugula and the explosive sweetness of sun-ripened cherry tomatoes is pure magic.

🌾 Why it is exceptionally healthy

• Resistant Starch: By cooling cooked pasta, some of its carbohydrates are transformed into resistant starch, acting as a prebiotic fiber that does not spike blood sugar.
• Green Power: Arugula belongs to the cruciferous family, providing protective glucosinolates and a high content of vitamin K for bone health.
• Lycopene: Cherry tomatoes, rich in antioxidants, protect the skin from free radicals.

📝 Step-by-Step Preparation

1. Perfect Cooking: Boil plenty of salted water. Add 7 oz (200g) of whole wheat pasta (spirals or macaroni). Cook for the time indicated by the manufacturer to keep it al dente. Drain and cool quickly under running cold water to stop the cooking and prevent clumping.
2. Mediterranean Dressing: In a glass jar, mix 1 fl oz (30ml) of EVOO, 2 tsp (10ml) of balsamic vinegar, 1 teaspoon of whole grain mustard, salt, black pepper, and oregano. Shake vigorously to emulsify.
3. The Vegetables: Wash 7 oz (200g) of cherry tomatoes and cut them in half. Wash and drain well 3.5 oz (100g) of fresh arugula leaves. Finely slice 1.8 oz (50g) of red onion.
4. Additional Protein (Optional): If you want a complete meal, add 3.5 oz (100g) of crumbled feta cheese or some diced grilled chicken breast.
5. The Assembly: In a large salad bowl, mix the cold whole wheat pasta with the tomatoes, onion, and arugula. Add the dressing right before serving so the arugula doesn't wilt and keeps all its volume and freshness.
6. The Crunchy Touch: Sprinkle 0.7 oz (20g) of chopped walnuts or pumpkin seeds on top to add healthy Omega-3 fats.