A very versatile and refreshing salad — pasta combined with gently flaked salmon, vegetables and a creamy mustard-yogurt dressing. Ideal as a quick lunch, a light dinner or a lunch to take along. The harmony between the mild sweetness of the peppers, the creaminess of the cheese, the juiciness of the salmon and the freshness of the lemon makes the dish filling and well balanced.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- cooling
TCM: A cold salad with yogurt and lemon — refreshing and well suited to warm days.
Ingredients
Salad
- Short pasta (farfalle, rotini, macaroni), dry – 900 g
- Poached or baked salmon (or canned) – 1.4 kg cooked
- Frozen peas – 400 g
- Red bell pepper – 1.5 (about 150 g)
- Yellow bell pepper – 1.5 (about 150 g)
- Fresh chives or green onions, chopped – 50 g
- Havarti cheese (or another mild cheese / substitute), cubed – 400 g
White yogurt dressing
- Plain / light yogurt or plant-based yogurt – 600 ml
- Mayonnaise or an alternative – 600 ml
- Honey-mustard sauce (mustard-honey mix / substitute) – 200 ml
- Fresh lemon juice (from about 2 lemons) – 80 ml
- Sweet or smoked paprika – 15 g (2 tsp)
- Salt and ground black pepper – to taste
Method
Pasta and peas
- Cook the pasta al dente according to the package. Toward the end of cooking, add the frozen peas so they cook briefly with the pasta.
- Drain and let cool.
Salmon
- If using fresh salmon: bake or poach the fillets, let them cool and break them into larger pieces.
- If canned — just drain and flake.
Vegetables and cheese
- Cut the peppers into small pieces and cube the cheese.
Dressing
- In a bowl, mix the yogurt, mayonnaise, honey-mustard, lemon juice, salt, pepper, paprika and chopped chives.
Combining and chilling
- Put the cooled pasta and peas in a large bowl, and add the salmon, peppers and cheese. Pour over the dressing and stir gently so everything is evenly coated.
- Cover and refrigerate for at least 1–2 hours so the flavors come together.
Serving
Serve chilled as a meal on its own or with fresh bread or rolls. Also great as a work lunch or for a picnic.
Key ingredients
- Salmon
- Omega-3 (EPA/DHA), vitamins D and B12; supports the heart and brain.
- Semolina pasta
- Durum wheat pasta; the classic base for ragù.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Grana Padano cheese
- A hard aged cheese; concentrated umami and calcium.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Tofu
- Complete soy protein; cooling, good in warming sauces for balance.
- Tempeh
- Fermented soy — protein plus probiotic potential, easier to digest than tofu.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Peas
- Plant protein, fibre and vitamin C; fresh and sweet.
- Oats
- Beta-glucans for satiety; creamy once cooked (pure oats are gluten-free).
- Corn
- Sweetness and fibre; corn tortillas are gluten-free.
Why it’s good for the body
- Salmon provides quality protein, omega-3 fatty acids and vitamins D and B12.
- Pasta, peas and peppers provide carbohydrates with fiber, vitamins and minerals.
- Yogurt and mayonnaise with citrus bring a creamy texture and freshness.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- For a vegetarian or vegan version, replace the salmon with smoked tofu or tempeh and leave out the cheese.
- You can add other vegetables: corn, cucumber, cherry tomatoes, olives.
- If you make the salad a day ahead, the flavors meld even better.