Macaroni Salad

Macaroni Salad

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280
kcal
4.2g
Protein
19.5g
Carbs
7.8g
Fat
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How to Make Macaroni Salad (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
easy

Macaroni Salad is a beloved Western snack, commonly enjoyed in the US and UK, and is gaining popularity in urban India for its versatility and creamy texture. Traditionally made with pasta, mayonnaise, and vegetables, this salad is a delightful fusion dish perfect for Indian palates seeking global flavors. Its mild taste and adaptability make it a favorite at family gatherings, picnics, and potlucks. For health-conscious Indians, swapping refined pasta with whole wheat macaroni and using hung curd instead of mayonnaise brings a nutritious twist, maintaining authenticity and flavor while reducing excess fat. The use of fresh vegetables like capsicum (shimla mirch), carrots (gajar), and corn adds color, crunch, and essential nutrients, making it a wholesome snack for busy weekdays or festive occasions. With Indian homes embracing international cuisine, Macaroni Salad is now a staple in many kitchens, especially as a vegetarian option. Whether enjoyed as an evening snack or a light lunch, it fits seamlessly into Indian food culture, offering both taste and health benefits.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten, dairy

Ingredients(for 1 medium bowl (approx. 1 cup cooked macaroni salad))

  • 1 cup Whole wheat macaroni (cooked al dente)
  • 1/2 cup Hung curd (Greek yogurt) (as a healthy substitute for mayonnaise)
  • 1/4 cup Capsicum (Shimla mirch) (finely chopped)
  • 1/4 cup Carrot (Gajar) (grated)
  • 1/4 cup Sweet corn kernels (boiled)
  • 2 tbsp Onion (finely chopped) - optional
  • 1/2 tsp Black pepper powder
  • to taste Salt
  • 1 tsp Olive oil (cold pressed for dressing) - optional
  • 1 tbsp Fresh coriander leaves (finely chopped (dhaniya patta))

Instructions

  1. 1

    Boil whole wheat macaroni in salted water until al dente. Drain and rinse under cold water to stop cooking.

    8 minutes

    Add a drop of oil to prevent sticking.

  2. 2

    Prepare hung curd by straining regular curd in a muslin cloth for 30 minutes to remove excess whey.

    5 minutes

    Use Greek yogurt for convenience.

  3. 3

    In a large bowl, add boiled macaroni, chopped capsicum, grated carrot, boiled corn, and onions.

    3 minutes

    Ensure vegetables are finely chopped for even flavor.

  4. 4

    Add hung curd, salt, black pepper, and olive oil to the bowl. Mix gently until all ingredients are well coated.

    2 minutes

    Fold gently to avoid breaking the macaroni.

Why This Dish is Healthy

Using whole wheat macaroni ensures higher fiber and slower digestion, supporting stable blood sugar levels. Hung curd is rich in probiotics and protein, promoting gut health and muscle recovery. Replacing mayonnaise with yogurt reduces unhealthy fats, while abundant veggies provide antioxidants and vitamins. This makes Macaroni Salad a guilt-free snack that supports overall wellness and fits into a balanced Indian diet.

This Macaroni Salad provides a balanced combination of complex carbohydrates from whole wheat pasta, protein from hung curd, and essential vitamins and minerals from fresh vegetables. Carrots and capsicum are rich in Vitamin A and C, while corn adds dietary fiber. Olive oil offers healthy fats, and the absence of mayonnaise reduces saturated fat intake. The salad is low in calories, cholesterol, and is a good source of plant-based nutrients, making it suitable for weight watchers, diabetics, and vegetarians.

Pro Tips

  • 💡Tip 1: Always rinse boiled macaroni in cold water for perfect texture.
  • 💡Tip 2: Use fresh hung curd for creaminess without extra fat.
  • 💡Tip 3: Add lemon juice or chaat masala for an Indian zing.
  • 💡Tip 4: Prepare salad ahead and chill for best flavor infusion.

Storage & Serving

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy280.0 kcal
Protein4.2 g
Carbohydrates19.5 g
Total Fat7.8 g
Fiber1.2 g
Sugars2.1 g
Iron0.7 mg
Calcium27.0 mg
Sodium320.0 mg
Potassium85.0 mg
Cholesterol12.0 mg
Vitamin A95.0 IU
Vitamin C2.5 mg
Magnesium15.0 mg
Zinc0.4 mg
Phosphorus55.0 mg
Vitamin D0.2 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)0.8 mg
Vitamin B60.1 mg
Vitamin B120.1 µg
Folate18.0 µg

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