By Kitty Broihier, M.S., R.D.

Apricot Pasta Salad Recipe

Looking for a light, refreshing, and nutritious salad?

This Apricot Pasta Salad is a perfect mix of juicy apricots, tender pasta, crunchy nuts, and a zesty vinaigrette. A great choice for a healthy summer meal, picnic, or light lunch./p>

The Chinese are said to have believed that eating apricots enhanced fertility. In the 1700s, explorers brought apricots to the gardens of Spanish missions in California, the state that now produces 95 percent of all apricots in the U.S.

Apricots are extremely rich in beta-carotene, which converts to vitamin A in the body -- important for vision. Vitamin C, potassium and fiber are typically plentiful in apricots too, though it depends on if and how the fruit is processed (dried apricots are lower in vitamin C).

While fresh apricots are tops nutritionally, don't discount dried and canned. All have something to offer. Dried apricots are a concentrated source of calories, as well as nutrients, so it's important to practice portion control.

Canned apricots provide much nutrition despite some losses in vitamin C and potassium during processing. The biggest negative is the additional calories and sugar found in the canning liquid. Juice-packed and water-packed apricots are the most healthful canned options, but if you can't find them, opt for "extra-light" or "light" syrup; avoid those packed in heavy syrup.

The beta-carotene in apricots may provide heart benefits by curbing the oxidation of low-density lipoprotein (LDL) cholesterol. Eating three or more servings a day of fruit has been shown to help protect against age-related macular degeneration, a sight-robbing eye disease.

Fresh apricots are available for only about eight weeks each year, beginning in mid-May. Because they are such a delicacy, they can be pricey. Even if you purchase only a few, however, they're worth it. Few fruits are as sensually pleasing as a fresh apricot, with its uniquely intense hue, velvety soft skin, perfume-like aroma and subtle sweetness. Choose those that are plump, well formed and fairly firm, with yellow-orange color and no yellow-green tinge.

Speed ripening by placing in a paper bag with an apple or banana, but be sure they aren't crowded in the bag or they'll bruise. Both canned and dried apricots are excellent staples to keep in your pantry. Consider serving drained, canned apricots alongside meat at dinnertime (they pair especially well with pork and chicken). Add to grain dishes for extra flavor, textural contrast and nutrition. Dried apricots will keep for a few months in a plastic bag. Sprinkle on cereal or yogurt or stew in a little water with cinnamon for a compote or pancake topping.

Apricot Pasta Salad Recipe

Recipe courtesy of the California Fresh Apricot Council

    Prep Time: 30 minutes

    Cook time: 30 minutes

    Yield: Serves 4

Apricot Pasta Salad Recipe Ingredients

    4 ounces fusilli (corkscrew) pasta

    6 fresh apricots (3/4 lb.), quartered

    1 whole chicken breast, cooked, shredded

    2 small zucchini (1/2 lb.), julienned

    1 red bell pepper, julienned

    1 tbsp chopped fresh (or 2 tsp dried) basil

    Apricot Basil Dressing (recipe follows)

Apricot Pasta Salad Recipe Directions

    1. Cook pasta, drain, let cool.

    2. Combine pasta, apricots, chicken, zucchini, red pepper and basil in bowl.

    3. Toss with dressing.

Apricot Basil Dressing

Makes 1 cup.

2 fresh, ripe apricots (pitted)

2 tablespoon white wine vinegar

1 tablespoon sugar

1/4 cup extra-virgin olive oil

1 tablespoon chopped fresh (1 tsp dried) basil

1. Combine apricots, vinegar and sugar in blender; whirl until blended.

2. With blender running, slowly add oil until thick and smooth. Stir in basil.

Nutrition Information Per Serving: 270 calories, 11 grams protein, 27 grams carbohydrates, 15 grams fat, 2,305 IU vitamin A (as beta-carotene), 568 milligrams potassium, 19 milligrams sodium, 3 grams fiber.

Notable Nutrients

3 fresh apricots

Calories: 50

Beta-carotene: 1,149 mcg -- provides 2,022 IU vitamin A (40 percent DV)

Potassium: 272 mg (8 percent DV)

Vitamin C: 11 mg (18 percent DV)

Why You'll Love This Recipe

    Fresh, light, and packed with seasonal ingredients

    A unique combination of sweet, savory, and crunchy textures

    Quick and easy to prepare—ready in under 30 minutes!

    Perfect for meal prep, picnics, and summer gatherings

Pro Tips for the Best Apricot Pasta Salad

    Use fresh, ripe apricots for the best natural sweetness.

    Swap nuts for sunflower or pumpkin seeds for a nut-free version.

    Try adding grilled chicken or tofu for extra protein.

    For extra zest, squeeze fresh lemon juice over the salad before serving.

How to Store Apricot Pasta Salad

Store leftovers in an airtight container in the refrigerator for up to 2 days. If making ahead, keep the dressing separate and add it just before serving to keep the salad fresh.

Perfect Pairings

    Serve with a side of crusty bread or whole-grain crackers.

    Pair with a crisp white wine like Sauvignon Blanc.

    Enjoy alongside a light avocado and tomato salad.

For more healthy and delicious salad recipes, visit iHaveNet Salad Recipes.

 

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Article: Copyright © Tribune Media Services, Inc.

Apricot Pasta Salad Recipe - Fresh & Healthy Summer Salad

Try this refreshing Apricot Pasta Salad! A healthy, light, and flavorful dish with fresh apricots, pasta, and a tangy dressing. Perfect for summer meals or potlucks!