Mediterranean Pasta Salad with Zucchini & Soy Chicken

Hello friends!

Salad season is in full swing!

We want to eat fresh while maintaining a healthy, balanced, and complete diet. That’s why my pasta salad with soy chicken and zucchini meets all these criteria…

My pasta salad with soy chicken and zucchini—the perfect salad

Indeed, this dish contains starches, white meat, and green vegetables. Not bad, right?

And for seasoning, we’ll add a drizzle of olive oil and some soy marinade. Tasty, right?

The choice of zucchini

For zucchini, I recommend « niçoises. » If you have the chance to buy some, go for it! They have a very mild flavor and are slender, so there’s no need to remove the central part filled with seeds that isn’t worth it…

Niçoise zucchinis are an emblematic variety of Mediterranean cuisine, particularly associated with the Nice region and its sunny terroir.

These zucchinis are generally small and elongated, with thin skin that is often light green and slightly marbled. Their flesh is tender and very mild in flavor.

Thanks to the Mediterranean climate, they receive ample sunlight, which allows them to develop a delicate yet slightly bitter flavor. They are often more flavorful than standard varieties.

Niçoise zucchinis are widely utilized in local cuisine and are essential in traditional dishes like ratatouille. They are excellent when stuffed or simply sautéed in olive oil.

They are noted for their freshness and melt-in-your-mouth texture. Additionally, they cook quickly, making them very convenient in the kitchen.

You can usually find them at markets in the south of France during the summer, with production often being local and artisanal.

I occasionally spot them at Grand Frais, or else at local markets. If you can’t find them, opt for thin zucchini (white or yellow varieties will also work wonderfully).

For pasta, I prefer Gnocchi or Pipe Rigate from Barilla. Their shape and size are perfect for this kind of salad, I think…

Enjoy zucchini at the end of spring and during summer

Zucchini are essential vegetables in summer cuisine, and their consumption is particularly recommended at the end of spring and during summer. During this time, the climatic conditions are ideal for rapid growth, ensuring enhanced flavor quality.

Thanks to optimal sunlight, zucchini develop a more tender texture and delicate taste, making them much more flavorful than out-of-season varieties. Conversely, zucchini grown in greenhouses often have a more neutral flavor and slightly lower nutritional quality.

Moreover, consuming zucchini in summer allows you to fully enjoy their nutritional benefits. They are rich in water, fiber, and vitamins, contributing to a healthy and balanced diet while promoting hydration in hot weather.

Additionally, the summer season corresponds to high local production, making zucchini fresher, more accessible, and often less expensive. This encourages responsible consumption and supports local agriculture.

In the kitchen, zucchini offer great versatility. They can be grilled, stuffed, added to salads, or cooked into ratatouille, easily adapting to light and varied summer meals.

In conclusion, choosing zucchini in season allows for better taste, optimal nutritional quality, and reduced environmental impact.

The necessary utensils

A mixing bowl or large salad bowl,

One large saucepan,

A large frying pan,

One cutting board,

And a good paring knife.

I assume you have all of these. So nothing’s stopping you from making this summer salad!

Other ideas just for you

I’m excited to share my recipe for pasta salad with soy chicken and zucchini, which is not only delicious but also perfect for sunny days.

If you enjoy combinations of vegetables and starches, I highly recommend trying my Grilled Vegetable Pasta Salad, adding a colorful and flavorful touch to your table.

For those who prefer marinated chicken, my Bean and Marinated Chicken Salad is a must-try. If you’re seeking a gluten-free option, don’t miss my Quinoa and Lime Salad, which is both light and refreshing.

Moreover, I love to switch things up with recipes like my Fennel, Red Grapefruit, and Shrimp Salad or Alsatian Potato Salad, which add wonderful diversity to my meals. So, are you ready to indulge?

I won’t say more.

Let’s get straight to it!

The recipe, chef!

Print Recipe

My Pasta Salad, Soy Chicken and Zucchini

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salad – Mediterranean

By Emma – Serves: 4-5 Difficulty: Simple Price: €

Prep Time: 1 hour 30 min – Cooking Time: 10 min

A pasta salad with chicken marinated in soy and zucchini, complete and balanced with starches, white meat, and green vegetables, ideal for a fresh and tasty meal on sunny days.

Ingredients

• 2 beautiful chicken fillets
• 6 cl (60 g) of soy sauce
• 1 tablespoon of sunflower oil
• 1 tablespoon of water
• 2 tablespoons of sugar
• 1 tablespoon of toasted sesame seeds
• 200 g of pasta (Gnocchi or Pipe Rigate)
• 3 Nice zucchinis
• 6 beautiful basil leaves
• 1 tablespoon of olive oil
• Green olives
• Salt
• Pepper

Instructions

1

Cut your chicken fillets into cubes.

2

In a bowl, mix the soy sauce, sunflower oil, water, and sugar.

3

Put the chicken pieces in this marinade. Reserve in the fridge for at least 1 hour.

4

After this time, bring a large pot of salted water to a boil and cook the pasta according to the package instructions.

5

Sauté the chicken pieces with a bit of the marinade in a skillet over high heat, stirring regularly.

6

When your pieces are well caramelized, sprinkle with sesame seeds and then set aside.

7

Drain your pasta, running it under cold water to stop the cooking.

8

Sauté your zucchini cut into rounds in a skillet with 1 tablespoon of olive oil, a bit of salt, and basil.

9

Put your pasta in a large bowl. Add the zucchini, chicken, and juices from the pan, the green olives, and a bit of olive oil.

10

Salt and pepper to taste. Serve!

FAQ

How to prepare this chicken pasta salad with soy sauce and zucchini in advance?

You can cook the pasta, zucchini, and chicken in advance, then store everything separately in the fridge; assemble with olive oil and the cooking juice just before serving to maintain a nice texture.

How to season a chicken and zucchini pasta salad with soy sauce?

Soy sauce serves as the base for the chicken marinade, which you reduce and caramelize during cooking, then you complete the final seasoning with a little olive oil, salt, pepper, and the juices from the pan.

What type of pasta to choose for a chicken and vegetable pasta salad?

I recommend Gnocchi or Pipe Rigate pasta, whose shape and size hold the sauce and pieces of chicken and zucchini well in a salad.

Which zucchini to use for this chicken zucchini pasta salad?

I recommend Nice zucchini, very sweet and thin; otherwise, choose thin, white, or yellow zucchini, which do not need to be seeded.

How to prevent the pasta from being overcooked in a soy pasta salad?

Cook them in a large volume of salted water according to the package instructions, then drain and rinse under cold water to stop the cooking and maintain good texture in the salad.

How to get well-caramelized chicken with soy sauce for the pasta?

Sauté the marinated chicken pieces over high heat with a bit of marinade, stirring regularly, then sprinkle sesame seeds when they are well colored.

Can this chicken zucchini pasta salad be adapted to a lighter version?

You can reduce the amount of sunflower oil and olive oil, and focus on the soy marinade and zucchini to keep a complete yet lighter salad.

Should this chicken and zucchini pasta salad be served hot or cold?

You can serve it cold as a salad, or slightly warmed while keeping the zucchini and chicken just sautéed, depending on your preferences and the season.

How to flavor the zucchini in this chicken and vegetable pasta salad?

Sauté them in rounds with a tablespoon of olive oil, a bit of salt, and basil to make them tender and well-flavored.