High-Protein Veg Asian Pasta Salad

The Colourful, Crunchy & Protein-Packed Pasta Salad Ready in Just 30 Minutes

Table of Contents 

1. Summary 
2. Introduction 
3. Why You'll Love This Recipe 
4. Why This Pasta Salad Is High in Protein 
5. Recipe Card 
6. Ingredients 
7. Step-by-Step Method 
8. Health Benefits of Colourful Vegetables 
9. Why This Pasta Salad Feels More Balanced 
10. Tips and Variations 
11. FAQs 
12. Smart Takeaway 

Introduction 

Pasta salads often get a bad reputation for being heavy on mayonnaise and light on nutrition. 

This Veg Asian Pasta Salad changes that completely. 

Instead of relying on creamy dressings alone, this recipe combines sautéed vegetables, protein-rich paneer, and an easy peanut-soy dressing that coats every bite with delicious Asian-inspired flavours. 

The hero of the recipe is Prolicious High-Protein Penne Pasta, made with durum wheat and low-fat peanut flour to provide more protein and fibre than regular pasta. 

Paired with colourful vegetables and paneer, it creates a wholesome bowl that's filling without feeling heavy. 

Whether you're packing lunch, looking for a healthy dinner, or preparing meals for the week, this pasta salad is a recipe you'll keep coming back to. 

Why You'll Love This Recipe 

• High in protein and fibre 
• Colourful, crunchy, and refreshing 
• Easy Asian-inspired peanut dressing 
• Perfect for meal prep 
• Ready in just 30 minutes 
• Loaded with vegetables 
• Great for lunch, dinner, or picnics 
• Vegetarian and family-friendly 
• Delicious served warm or chilled 
• Quick, wholesome one-bowl meal 

Why This Pasta Salad Is High in Protein 

Many pasta salads are mostly pasta and dressing, offering little protein to keep you satisfied. 

This recipe is different. 

It starts with Prolicious High-Protein Penne Pasta, crafted using durum wheat and low-fat peanut flour, making it a smarter choice than conventional pasta by providing more protein and fibre in every serving. 

The addition of stir-fried paneer further boosts the protein content, while colourful vegetables contribute fibre, vitamins, minerals, and antioxidants. 

Together, they create a balanced meal that supports satiety, helps maintain energy levels, and makes healthy eating feel delicious rather than restrictive. 

Recipe Card 

Prep Time :15 minutes 

Cook Time : 15 minutes 

Total Time : 30 minutes 

Servings : 2 

Difficulty : Easy 

Yield : 2 bowls 

Approximate Nutrition 

High Protein | High Fibre | Vegetarian 

Ingredients 

For the Pasta Salad 

• 1 cup Prolicious High-Protein Penne Pasta 
• 100 g paneer, cubed 
• 1 tsp oil 
• 1 cup cabbage, shredded 
• ½ cup carrot, julienned 
• 1 onion, sliced 
• Spring onion, chopped 
• Fresh coriander, chopped 

For the Asian Peanut Dressing 

• 2 tbsp peanut butter 
• 1 tbsp soy sauce 
• ½ tsp red chilli flakes 
• Salt to taste 
• 2–3 tbsp water (to adjust consistency) 

Step-by-Step Method 

Step 1: Stir-Fry the Paneer 

Heat oil in a pan. 

Add paneer cubes and lightly stir-fry until golden on all sides. 

Remove and keep aside. 

Step 2: Cook the Pasta 

Bring water to a boil. 

Cook Prolicious High-Protein Penne Pasta according to the package instructions until al dente. 

Drain and allow it to cool slightly. 

Step 3: Prepare the Dressing 

In a bowl, combine: 

• Peanut butter 
• Soy sauce 
• Red chilli flakes 
• Salt 

Add a little water and whisk until smooth and creamy. 

Keep aside. 

Step 4: Sauté the Vegetables 

In the same pan, lightly sauté: 

• Cabbage 
• Carrot 
• Onion 

Cook for just a few minutes so the vegetables remain slightly crunchy. 

Turn off the heat. 

Add chopped spring onion and fresh coriander. 

Step 5: Assemble the Salad 

In a large mixing bowl, add: 

• Cooked pasta 
• Sautéed vegetables 
• Stir-fried paneer 

Pour the prepared peanut dressing over the salad. 

Mix everything gently until well coated. 

Step 6: Serve 

Serve immediately while slightly warm or chill for 20–30 minutes before serving. 

Garnish with extra spring onion and coriander if desired. 

Enjoy! 

Health Benefits of Colourful Vegetables 

Rich in Fibre 

Cabbage, carrots, and onions provide dietary fibre that supports healthy digestion and promotes fullness. 

Packed with Antioxidants 

Colourful vegetables contain natural plant compounds that help protect cells from oxidative stress. 

Supports Eye Health 

Carrots are an excellent source of beta-carotene, which the body converts into vitamin A to support healthy vision. 

Boosts Immunity 

Cabbage and spring onions provide vitamin C, an important nutrient that supports immune function and collagen production. 

Encourages Better Gut Health 

The combination of fibre-rich vegetables and protein creates a meal that supports digestive health while helping keep you satisfied. 

Why This Pasta Salad Feels More Balanced 

Unlike traditional pasta salads that may rely heavily on refined pasta and creamy dressings, this recipe includes: 

• Prolicious High-Protein Penne Pasta 
• Protein-rich paneer 
• Fibre-rich vegetables 
• Peanut butter for healthy fats 
• Fresh herbs for flavour and freshness 

The combination of protein, fibre, healthy fats, and vegetables creates a meal that's satisfying, nourishing, and perfect for everyday eating. 

Tips and Variations 

Want More Protein? 

Add tofu, edamame, roasted soy chunks, or grilled chickpeas. 

Like It Spicier? 

Mix in extra chilli flakes or a little sriracha. 

Add More Crunch 

Top with roasted peanuts or toasted sesame seeds. 

Want More Vegetables? 

Add bell peppers, cucumber, broccoli, or purple cabbage. 

Meal Prep Friendly? 

Store the dressing separately and toss it with the salad just before serving for the freshest texture. 

FAQs 

Can I make this pasta salad ahead of time? 

Yes. Store the pasta, vegetables, and dressing separately and combine before serving for the best texture. 

Can I eat it cold? 

Absolutely. It tastes delicious chilled, making it ideal for lunch boxes and meal prep. 

Can I replace paneer? 

Yes. Tofu works very well and keeps the recipe vegetarian. 

Is peanut butter necessary? 

It gives the dressing its signature creamy Asian flavour, but almond butter or cashew butter can also be used. 

Is this suitable for weight management? 

It can be part of a balanced diet because it combines protein, fibre, vegetables, and healthy fats to help improve satiety. 

Smart Takeaway 

Healthy meals don't have to be complicated or boring. 

This Veg Asian Pasta Salad brings together crunchy vegetables, protein-rich paneer, a creamy peanut dressing, and Prolicious High-Protein Penne Pasta to create a colourful bowl that's both delicious and nourishing. 

It's proof that pasta can be fresh, satisfying, and balanced all at the same time. 

Whether you're meal prepping for the week, packing a wholesome lunch, or looking for a quick family dinner, this vibrant pasta salad delivers flavour, texture, protein, and fibre in every bite. 

Upgrade your everyday pasta with Prolicious High-Protein Penne Pasta and enjoy a smarter, more satisfying way to eat your favourite comfort food.