This microgreens pasta salad brings bright flavor and texture to a bowl of short pasta. Sunflower microgreens add a nutty crunch, pea shoots give a sweet snap, broccoli microgreens taste mellow and green, and red Rambo radish adds a gentle kick of heat and color.
Toss everything with either a lemon olive oil dressing seasoned with smoked salt or a garlicky apple cider vinaigrette.
Microgreens are often described as 4 to 40 times more nutritious than mature greens, so even a handful boosts every bite. Serve for a quick lunch, a balanced side, or a light dinner everyone will enjoy.
Microgreens Pasta Salad Recipe
A bright pasta salad that puts fresh microgreens at the center. The mix balances sweet pea shoots, nutty sunflower greens, tender broccoli greens, and a little heat from red Rambo radish. Two dressings are included so you can choose garlic and apple cider or lemon and olive oil with a smoky edge.
Yield and Time
Serves 4 as a side or 2 as a light main
Active time 20 to 25 minutes
Ingredients
- Short pasta such as rotini or bow ties 8 ounces dry
- Pea shoots 2 packed cups
- Sunflower microgreens 1 packed cup
- Broccoli microgreens 1 packed cup
- Red Rambo radish microgreens one small handful for a gentle kick use more to taste
- Shredded carrot ½ cup
- Diced cucumber ½ cup
- Diced red onion ¼ cup
- Goat cheese crumbles ½ cup optional
- Freshly ground black pepper to taste
Dressing Option One Garlic Apple Cider Vinaigrette
This is a bold garlicky option that clings well to pasta.
- Extra virgin olive oil 6 tablespoons
- Apple cider vinegar 2 tablespoons
- Minced fresh garlic 1 tablespoon for a mellow version or go big with about ¼ cup for a strong garlic profile
- Garlic powder ¼ teaspoon optional
- Sea salt ¼ to ½ teaspoon to taste
- Black pepper a few pinches
Dressing Option Two Lemon and Olive Oil with Smoked Salt
Clean citrus with a subtle smoky finish.
- Extra virgin olive oil 4 tablespoons
- Fresh lemon juice 2 tablespoons
- Smoked flaky salt ¼ teaspoon to start then adjust
- Black pepper a few pinches
Steps
- Cook the pasta in well salted water until al dente. Drain and rinse briefly under cool water so the pasta stops cooking and does not wilt the microgreens later.
- Whisk your chosen dressing in a large bowl. Taste and adjust for salt acid and richness before adding anything else.
- Toss the cooled pasta with the dressing until each piece is lightly coated. Let it sit for two to three minutes so the flavors soak in.
- Fold in the vegetables. Add shredded carrot diced cucumber and diced red onion. The small dice and shred make the bite balanced rather than chunky.
- Add the microgreens last. Snip pea shoots broccoli greens sunflower greens and radish greens close to the base and drop them straight into the bowl. Gently fold so they stay crisp.
- Finish and serve. Add goat cheese if you like a creamy note. Grind pepper to taste. Serve right away or chill for ten to fifteen minutes for a cool pasta salad.
Flavor Notes and Smart Swaps
Sunflower greens bring a nutty crunch that stands up to pasta.
Red Rambo radish adds color and real heat. Start with a small handful and add more if you enjoy a spicy bite.
Pea shoots give a sweet snap and work as a generous base in mixed salads.
Broccoli microgreens taste dependable and bring a pleasant green note that marries well with garlic or lemon.
If you enjoy a hot accent add a small pinch of wasabi microgreens or a few snips of leek microgreens.
No croutons are needed because the pasta already provides the chew.
Useful Numbers for Planning
Microgreens are often described in the range of “4 to 40 times” the nutrient levels of mature greens which is one reason a small amount goes a long way in a pasta salad.
A 5 x 5 tray of freshly cut microgreens has been shown to comfortably feed about two adults when used as a base for a salad. In this recipe a similar amount will top a bowl that serves four as a side.
For a strong garlic profile the dressing can include about ¼ cup of fresh garlic. For everyday use most people prefer around 1 tablespoon which still tastes clearly garlicky.
Harvest and Handling Tips
Snip microgreens close to the base using a pinch and cut motion. This helps you collect clean stems and leaves without pulling up the growing medium.
When grown cleanly in water with nothing added the greens can be used without washing. If you buy them packed or you are unsure give them a quick cool rinse and spin dry.
Add microgreens at the end of mixing so they stay perky. If making ahead dress the pasta and vegetables only then fold in the greens just before serving.
Make It Your Way
Use the garlic and apple cider dressing when you want a bold savory profile that pairs with broccoli greens and pea shoots.
Pick the lemon and olive oil with smoked salt when you want bright citrus and a whisper of smoke that flatters sunflower and radish greens.
Avocado slices toasted pumpkin seeds or sunflower seeds are welcome if you want extra richness or crunch. Goat cheese is optional for a creamy finish.
Storage
This pasta salad keeps well for one day in the fridge. If storing fold in microgreens right before serving for the best texture.