Fat Free Vinaigrette and Italian Pasta Salad

Oil Free Vinaigrette & Italian Pasta Salad

Here's how you can make a wonderful Italian Pasta Salad with little or no oil.  This amazing recipe for Fat Free Vinaigrette has a flavor & mouth-feel that gives the impression that there's oil, but it's way healthier!

Pasta Salad is delicious, but the normal Pasta Salad is drenched in fat - either mayonnaise or oil. This option now becomes a healthy choice to put on your family's table.

This is a great recipe because your add-ins can come from what you have on hand- or even leftovers in the fridge! You can vary add-ins according to the taste of your family members.

I chop, cook pasta, and make sauce whenever, then combine the ingredients just before serving. This may be served either at room temperature or chilled.

I make the dressing right in a 2 cup Microwavable glass measuring cup. If you don't use a microwave, you can do the first step quickly and easily on the stove top in a saucepan.

Fat Free Vinaigrette
Combine in microwavable glass measuring cup:
1/2 Cup Water
1 teaspoon Tapioca Starch
Cook 30 seconds, stir. Repeat. Stir. Repeat. Stir.
(I find this takes 60-90 seconds total, you want it to bubble and turn clear)
Remove from heat/remove from microwave.
Next Add & Stir
1/2 Cup Red Wine Vinegar
Then,
1 teaspoon Dry Basil
1 teaspoon Sugar
1 teaspoon Salt
1 teaspoon Minced Garlic (or 2 cloves, minced)
1 teaspoon Dijon Mustard
Stir. May be used immediately, or chilled. Stir again before using if chilling.
If you like, you may add:
1-3 teaspoons of Extra Virgin Olive Oil - that still keeps the oil content VERY low compared to a normal pasta salad. 

Pasta Salad
Cook according to directions and drain.
1 pound Pasta (shapes like Shells or Bowties are nice for Pasta Salad)
Rinse several times in cold water
Add your choice of the following, according to what you have on hand. I like to choose ingredients with flavor & texture contrast - crunchy, sour, salty, sweet, beany.
Green Peas (fresh or frozen)
Sweet Corn
Chopped Fresh Tomato
Chopped Fresh Cucumber
Chopped Fresh Celery
Chopped Fresh Bell Pepper, in various colors
Snow Peas or Sugar Snap Peas
Rinsed, Drained White Beans
Capers
Black Olives, Sliced
Green Olives, Sliced
Carrots, Sliced
Chopped Onion
Scallions
etc, etc, etc

Top with dressing & toss just before serving time.

Tip for dining with Omnivores:
You may choose to add the following to the portions of Omnivores:
Parmesan Cheese
Diced Ham
Diced Salami
Diced or Shredded Chicken

This is being shared on:
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Family Favorite Lentil Soup

Despite my lack of photographic skills, this soup is full of beautiful colors
Orange Carrots, Red tomatoes, Green Spinach - lovely to look at.

I created this Lentil Soup recipe more than 20 years ago. It has been a long standing family favorite with children and adults alike. Some of the kids who grew up eating it are now making it for their own kids.

It's simple to make, ultra-cheap, and packs in a huge amount of nutrition. And, kids in the family who dislike many of the ingredients love the soup! Go Figure!




My Lentil Soup
Doubles well, but needs very large pot

There are about 20 kinds of Lentils! This recipe uses the standard
Grocery Store lentil - sometimes called "Green Lentils" despite
the Brown color.

1 (12oz) bag mirepoix mix OR 1/2 c diced onion, 1/2 c sliced celery, 1/2 cup sliced carrots

1 spoon garlic (about 3 cloves)
Add
2 1/2 cups sorted and  rinsed lentils (1 1# bag)

1 (14 oz) can diced tomatoes

1 package (10 to 12oz) frozen chopped spinach
Water to cover, plus some (to equal 4 quarts total soup)

1 tsp dry mustard*

1 tsp dry ginger (or fresh)*
1/2 T salt
Boil 45 minutes, till lentils are tender
OR, cook in slow cooker on high for 2 1/2 to 3 hours.

Freezes very well. This is a great recipe to double and freeze half for later.

Serving Ideas:
Serve in a Bowl with Crusty Bread and a Salad on the side. A few olives provide a nice contrast.
Serve Greek Style: Puree soup with an immersion blender, and serve with red wine vinegar
Dollar-Stretcher: Serve over Spaghetti or other pasta- offer toppings like chopped onions, tomatoes, olives, etc. This is a great variation for the second batch.
For Omnivores: May be served with shredded cheddar.

*In place of mustard & ginger, a seasoning like Mrs. Dash may be used