Description
Italian Sub Pasta Salad delivers classic deli flavors in a refreshing summer dish. Crisp vegetables, zesty meats, and tangy dressing combine for a crowd-pleasing meal you’ll crave at picnics and potlucks.
Ingredients
Scale
Pasta and Protein:
- 8 ounces (226 grams) whole wheat or gluten-free pasta (rotini, penne, or bow tie)
- 1/4 cup turkey pepperoni, sliced into small pieces
- 1/4 cup lean salami or ham (optional), diced
- 1/4 cup reduced-fat mozzarella cheese, cubed or shredded
Vegetables and Aromatics:
- 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
Instructions
- Boil pasta in salted water until perfectly tender, approximately 8-10 minutes. Drain and immediately rinse with cold water to halt cooking process and prevent sticking.
- Dice vegetables, cheese, and cured meats into uniform bite-sized pieces to ensure consistent flavor distribution and easy eating.
- Craft zesty dressing by whisking red wine vinegar, olive oil, Dijon mustard, dried oregano, garlic powder, salt, and pepper. Incorporate red pepper flakes for optional heat and complexity.
- Transfer cooled pasta into expansive mixing vessel. Layer chopped cherry tomatoes, red onion, cucumber, bell pepper, black olives, pepperoncini, mozzarella, turkey pepperoni, and optional salami or ham.
- Drizzle prepared dressing over ingredients, gently tossing to ensure comprehensive coating and even seasoning throughout the pasta mixture.
- Seal container and refrigerate for minimum 30 minutes, allowing flavors to harmonize and intensify. Thoroughly stir before serving to redistribute marinated ingredients.
- Serve chilled as refreshing side dish or light meal, perfect for summer gatherings or quick lunch preparations.
Notes
- Swap proteins easily by using plant-based deli slices or grilled tofu for a vegetarian version that maintains the classic Italian sub flavor profile.
- Control sodium levels by selecting low-sodium deli meats and reducing added salt in the dressing for heart-healthy modifications.
- Boost nutrition by adding extra vegetables like chopped artichoke hearts or roasted zucchini for increased fiber and vitamins without compromising taste.
- Enhance meal prep convenience by preparing the salad a day ahead, allowing flavors to develop more intensely and creating a perfect grab-and-go lunch option.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Boiling
- Cuisine: Italian
Nutrition
- Serving Size: 6
- Calories: 220 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 4 g
- Protein: 15 g
- Cholesterol: 25 mg