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Macaroni Salad

August 28, 2012 48 Comments

Traditional macaroni salad dressings usually call for white sugar and mayonnaise (full of oil and eggs), but in this recipe we’ll use dates and cashews instead.

 

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Macaroni Salad
Prep time:  25 mins
Cook time:  15 mins
Total time:  40 mins
Serves: 6 to 8 (makes about 7½ cups salad and 1¼ cup dressing)
 
Ingredients
  • For the salad:
  • 2 cups dry/uncooked elbow macaroni (use rice, corn, and/or quinoa pasta if you avoid gluten)
  • 1½ cups grated carrots (1 to 2 medium)
  • 1 medium red bell pepper, seeded and chopped (about 1½ cups)
  • 3 ribs celery, sliced or chopped (about 1 cup)
  • ½ cup finely chopped red onion
  • ½ cup chopped fresh parsley
  • ¼ cup chopped fresh basil
  • 1 medium, ripe avocado, chopped (optional)

  • Sweet Mustard Dressing:
  • ½ cup water
  • 2 ounces raw, unsalted cahsews (about ½ cup)
  • 1 ounce pitted dates (2 Medjool or 4 Deglet Noor), chopped
  • 3 tablespoons lemon juice
  • 2 tablespoons mustard (I like Dijon or stone ground)
  • 1 medium clove garlic
Instructions
  1. Place all of the dressing ingredients (water, cashews, dates, lemon juice, mustard, and garlic) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
  2. To make the pasta, cook the macaroni according to the package instructions. Drain and rinse with cool water, and set aside.
  3. Place the carrots, bell pepper, celery, red onion, parsley, basil, and avocado (if using) into a large bowl.
  4. Blend the dressing ingredients until smooth. Stir the dressing and cooked pasta into the bowl of salad ingredients. Serve immediately or after chilling for an hour.
Notes
For a lower-fat dressing, substitute ¾ cup of cooked white beans for the cashews.
Nutrition Information
Serving size: ⅛ recipe, 1 cup Calories: 134 Fat: 4.2g Saturated fat: 0.7g Carbohydrates: 21.1g Sugar: 6.2g Sodium: 73mg Fiber: 3.0g Protein: 4.2g Cholesterol: 0
3.5.3226

If you make this recipe and enjoy it, please share a comment below or on my Facebook page. If you’d like to print this recipe, use the green “Print” button near the top-right of the recipe. Learn more about the Straight Up Food Cookbook here. Thank you!

Filed Under: Salads Tagged With: basil, carrot, cashews, celery, dates, garlic, lemon juice, mustard, pasta, red bell pepper, red onion

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Comments

  1. cheryl says

    August 28, 2012 at 9:05 pm

    yum!

    Reply
  2. Rose Drain says

    August 28, 2012 at 9:55 pm

    Hmmm. In the original Esselstyn book, both olives and cashews were not a part of the diet and the photo with this salad looks like it is garnished with avocado, which adds a lot of fat while making the salad look more appetizing, even though avocado is not mentioned in the recipe. What is up here?

    Reply
    • Cathy says

      August 28, 2012 at 10:12 pm

      Every plant-based chef and practitioner does things a little differently. Dr. Esselstyn’s main message is to people with, or approaching, heart disease, so indulgence in high-fat foods is not recommended. Avocados and nuts are both high-fat plant foods, but they are not totally forbidden in my recipes (the avo is mentioned in the directions as optional). Typically I use them as garnishes or sparingly to provide a little richness now and then. But you always have the option to leave them out or reduce the amounts. In this case, you could leave the avo and olives out, and then make the dressing without the cashews, and it would also taste great.

      Reply
      • Rachel says

        July 11, 2013 at 3:46 pm

        I like how you responded in such a kind way. That’s all I wanted to say – carry on!

        Reply
    • Billy says

      August 28, 2012 at 10:23 pm

      Avocado is mentioned in step 4 garnish with avocado or basil or chopped parsley. It’s just not listed in the ingredients. Avocado fat is a good fat and we need a certain amount of fat to survive.

      Reply
  3. Eileen Chua says

    August 28, 2012 at 11:25 pm

    Thks for sharing healthy salad recipe♥♡♥

    Reply
  4. Bonnie Romney says

    August 29, 2012 at 12:05 am

    What a wonderful salad! I have been running out of ideas for the bumper crop of basil and parsley we have had this year and this will be perfect. Thanks for sharing:)

    Reply
  5. Linda Markus says

    August 29, 2012 at 5:30 pm

    Can’t wait to try.

    Reply
  6. Andrea says

    September 2, 2012 at 4:11 pm

    Tried it and loved it!!! Thanks 🙂

    Reply
  7. Anne Krause says

    September 9, 2012 at 8:56 pm

    Just finished making this, YUM!!!

    Reply
  8. Nichola says

    September 30, 2012 at 8:32 pm

    This is WONDERFUL

    Reply
  9. Michelle says

    October 2, 2012 at 1:49 pm

    Loved it and my family loved it…thank you!

    Reply
  10. Jill Benedict says

    November 2, 2012 at 5:27 am

    This looks amazing! Missing your cooking classes! 🙂

    Reply
  11. Ryan says

    January 3, 2013 at 3:40 pm

    Made this yesterday and it was INCREDIBLE! My fiancé and I both agreed it was the best macaroni salad we’ve ever had. Thanks so much for sharing the recipe!

    Reply
    • Cathy says

      January 3, 2013 at 4:01 pm

      Yay, thanks Ryan! Made my day 😉 So glad you enjoyed it!

      Reply
  12. Hina says

    January 30, 2013 at 8:05 pm

    this looks so good and can’t wait to try. I have one question about mustard.

    are you talk about mustard leaf?
    Mustard seeds?
    or mustard that we use for hot dogs?
    Please advice, can we use something else if we don’t like mustard?

    Reply
    • Cathy says

      February 1, 2013 at 12:13 pm

      Hi Hina, “prepared” mustanrd refers to the wet mustard you buy for hot dogs, yes. You can leave the mustard out or try something else (ketchup?). 🙂

      Reply
  13. Dominique says

    May 8, 2013 at 9:19 pm

    I just made this for dinner tonight and absolutely LOVED it! My husband is even taking it for lunch tomorrow – that means that this salad is delicious! Thank you!

    Reply
  14. Quinta Peterson says

    May 13, 2013 at 8:47 pm

    Just made this recipe, waiting to sit down to dinner and see if it passes the fussy eaters test (15 yr old non-plant strong son, and husband who is willing to eat as long as he puts mayo or cheese on it). I am excited to try it!!!

    Reply
    • Cathy says

      May 15, 2013 at 12:17 am

      How’d it go over?? 🙂

      Reply
  15. Gary says

    May 15, 2013 at 9:01 pm

    For a Mother’s Day gathering at my brother’s place, I made this for the first time and everybody, including my Mom, loved it! I had to leave behind the leftovers for everyone. Luckily, I had some stored away in the fridge before heading off to my brother’s place. Thanks again Cathy! 🙂

    Reply
    • Cathy says

      May 16, 2013 at 12:56 am

      Hi Gary, great to hear! Thank you for the comment. I’m glad it was a hit with the whole family. 🙂

      Reply
  16. Becky says

    June 5, 2013 at 10:41 am

    Made this last week, it was delicious! Thank you for this recipe, I can see it becoming a favorite summer recipe 🙂 Do you mind if I post about it on my blog and link to your recipe?

    Reply
    • Cathy says

      June 5, 2013 at 1:08 pm

      Hi Becky, that’s fine, thanks! 🙂

      Reply
  17. Lisa says

    July 29, 2013 at 6:07 pm

    I just made this and it’s fabulous! I did switch out the lemon juice and used Wickles pickle juice instead, plus threw in some chopped pickles, and it’s really delicious!

    Reply
    • Cathy says

      July 31, 2013 at 1:00 am

      Sounds great! 🙂

      Reply
  18. Beth Anne says

    July 31, 2013 at 8:19 pm

    Thanks Cathy! you are so sweet..I just sent your meal ideas for simple eating to my son for him to begin changing his eating habits.
    Beth

    Reply
    • Cathy says

      July 31, 2013 at 8:49 pm

      Aw thank you! That’s great! I hope he jumps on board. 😉

      Reply
  19. Beth Anne says

    July 31, 2013 at 8:20 pm

    ps. could light tofu be used instead of cashews? I too am following Dr. Esselstyns diet.

    Reply
    • Cathy says

      July 31, 2013 at 8:48 pm

      Sure! 🙂

      Reply
  20. Julie says

    August 31, 2013 at 8:08 pm

    This is OH.MY.HECK!!!!!!! yummmmmmyyyy!!!!! I like my macaroni salad just a bit moister so I added just a bit more water, cashews and 1 more date, kept everything else the same for the sauce….so good!!!!! (Oh, and I don’t like onions crunchy much so I put 2 TBLS in with the sauce-great flavor!!!!!)

    Reply
  21. Doxilvr4 says

    September 9, 2013 at 7:07 pm

    It was 95 here in Chicago today and I was wanting something cool for lunch. So I made this for the first time. OMG I’m in love! I have left out nuts and avocados and am now reintroducing them. This was AMAZING !!!

    Reply
    • Cathy says

      September 9, 2013 at 7:10 pm

      That’s about what it is here today in Northern CA! Too hot! All the cats are melting. 🙂 So glad to hear you enjoyed the salad. That’s a fav of mine. Stay cool. 😉

      Reply
  22. Doreen Karp says

    October 29, 2013 at 6:08 pm

    I’ve made this salad a couple of times now. I’m made it with cashews as per the recipe and the next time, I substituted almonds for the cashews. It was delicious!

    Reply
  23. faye says

    October 30, 2013 at 10:45 pm

    Hummm, I was going to buy some cashews,but I have sliced almonds I’ve been needing to use…This recipe sounds awesome..I love your recipes!!

    Reply
    • Cathy says

      October 31, 2013 at 1:00 am

      Thanks Faye! 😉

      Reply
  24. Gynetha says

    December 20, 2013 at 11:43 am

    Help! I just bought Medjool dates for the first time out of an open box at the grocery store. What is the best way to store them for 2 or 3 days?

    Reply
    • Cathy says

      December 20, 2013 at 12:23 pm

      Hi Gynetha, I just keep mine in the pantry since they don’t sit around long, but you can also store them in the fridge or freezer. 🙂

      Reply
  25. LynnCS says

    May 18, 2014 at 9:37 pm

    Hi Cathy. I just found you. Someone linked your site over at the McDougall forums. This was their favorite dish to take to gatherings. I can see it might be mine too. I will try it without the nuts and avo too for myself, and with for friends. I like your site. I need to get acquainted and get some ideas. Thanks for the recipe. Lynn

    Reply
    • Cathy says

      May 19, 2014 at 12:17 am

      Welcome Lynn! 🙂

      Reply
      • LynnCS says

        July 15, 2014 at 8:47 pm

        Thank you. I just realized I posted before. Posted again today in hopes of getting your alternative ideas for non/low fat dressing. I went to an activity Sat and the macaroni salad someone made was beautiful but full of mayo etc. I remembered yours and would like to adapt it. Did you say it came from an Esselstyn book. Don’t have them yet. Luv ur 🙂

        Reply
        • Cathy says

          July 15, 2014 at 11:25 pm

          Hi Lynn, the recipe is not from the Esselstyns, but maybe similar. Try these dressings. You can always use another dressing on this salad (any salad), doesn’t have to be creamy/rich. 🙂

          Reply
  26. Eli says

    June 7, 2014 at 5:04 pm

    Just got everything I need in the market to make a second batch for the Fam. So amazing. Thank you!

    Reply
  27. Cindy says

    June 7, 2014 at 6:22 pm

    Hi Cathy, I just made this salad first time today for a potluck tomorrow. My husband & I ended up eating half of it….so yummy!!! NowI have to make another. We love your site.

    Reply
    • Cathy says

      June 8, 2014 at 10:42 pm

      Thank you Cindy! 😉

      Reply
  28. Rayanne says

    August 8, 2014 at 12:19 am

    I made this today and it was amazing. Perfect for summer. I may get brave and attempt the lentil loaf this fall. :p Thanks!

    Reply
  29. Philomena Dunsmore says

    September 30, 2014 at 2:52 pm

    i would love to eat this way as i have osteoporosis and heard that to much Protein is bad for my condition

    Reply
    • Cathy says

      October 1, 2014 at 1:48 pm

      Hi Philomena, regarding too much protein, you may find The China Study an interesting read. 🙂

      Reply

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Welcome to Straight Up Food! I’m Cathy Fisher, a chef and teacher whose passion is creating recipes without animal foods, salt, oil or sugar, and very few processed foods. Eating a whole-foods diet dramatically improves the health and well-being of humans, animals, and the environment—there are no downsides, only benefits! For more information about this blog and my work, click here. Thank you!

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