Asian bowtie salad is quite possibly my favorite pasta salad ever! It’s full of everything I love! Spinach, crunchy peppers, loads of flavor and a hint of heat! So much YUM!

My MIL makes this, and it is favorite among everyone. It is packed full of flavor and textures. Not to mention, it is pretty easy to make.

I love taking this to large family gatherings, parties and I’ve even made a batch of it for me to eat for lunch for a few days.

What to serve with Asian bowtie Salad

Grilled chicken: The mild flavors of grilled chicken balance the salad’s bold flavors and both are versatile enough to absorb any extra dressing or seasoning from the salad.

Shrimp: Seafood, especially shrimp or scallops, provides a light and delicate contrast to the salad’s richness. They also pair well with the Asian inspired seasoning.

Spring Rolls: Ligh and fresh spring rolls with dipping sauce would make a great appetizer or side dish. The combination of crispy veggies and herbs complements the salad.

Grilled Vegetables: A side of grilled vegetables like bell peppers, zucchini, or eggplant with a light soy glaze would enhance the flavor profile.

Ingredients needed

Bowtie pasta
Soy sauce
Extra virgin olive oil
Honey
Rice wine vinegar
Bell peppers
Chicken
Pepper
Spinach
Cilantro
Red pepper flakes

Is it healthy?

Health benefits depend on what ingredients you use and what “healthy” means to you.

Bowtie pasta: This provides carbohydrates and fiber (if you use whole wheat). While it offers energy, it’s best to watch the portion size as pasta can be calorie dense.

Soy sauce: Soy sauce packs loads of flavor but can be high in sodium. You could use a low-sodium version to reduce the salt intake, which can help control blood pressure.

Extra Virgin Olive Oil: A heart-healthy fat, olive oil contains monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. It also has anti-inflammatory properties due to antioxidants like vitamin E.

Honey: A natural sweetener, honey provides some antioxidants and ca be a healthier alternative to refined sugar in moderation.

Rice wine vinegar: Low in calories and a good source of acetic acid, rice wine vinegar can help with digestion and may have some metabolic benefits, like promoting fat burning.

Bell peppers: These are rich in vitamins A and C, antioxidants, and fiver. They help boost the immune system and support eye health, among other benefits.

Chicken: A great source of lean protein, chicken helps with muscle repair and maintenance. Choosing skinless, lean cuts (like chicken breast) will keep the dish lower in saturated fat.

Spinach: Spinach is a nutrient powerhouse, full of vitamins A, C, K, iron, folate, and fiber. It’s great for bone health, skin health, and supporting overall immune function.

Cilantro: It adds flavor and some additional antioxidants. Cilantro has been linked to detoxifying properties and supporting digestion.

Asian bowtie salad has a good balance of protein, fiber, healthy fats, and complex carbs, which makes it a balanced meal.

How to make Asian Bowtie salad

Cook pasta according to package directions, al dente.
In a saucepan, combine oil, soy sauce, honey and rice wine vinegar and heat on low until the honey is completely dissolved.
Put a teaspoon of olive oil in a skillet and cook the peppers for about 2-3 minutes, don’t let them get too soft, you want them to still have a bit of a crunch.
In a large bowl, combine pasta, sauce, chicken, peppers, cilantro and red pepper flakes. Toss together. Add in spinach and toss again.

Variations

There are a few ways you can customize this. I’m sure there are other ways I don’t list as well.

Protein: Instead of using chicken you can use tuna or even turkey. My preference remains chicken but feel free to explore other options, maybe even trying tofu if that’s your thing.

Pasta: The name may say bowtie pasta but feel free to use whatever pasta you have on hand. Bowtie pasta hold onto the sauce well and allows the flavor to be distributed evenly throughout the salad. A good alternative would be rotini or penne. Both have ridges or tubes that similarly hold onto dressing and ingredients. Fusilli is another excellent choice because of its spiral shape that works well for salads, providing that same ability to hold onto dressing.

Sourdough starter vs sourdough discard

Notes

You can skip the red pepper flakes if you don’t like heat. You can also add more if that’s your preference.

Thanks!

I love that you’re here, learning new skills alongside me. Feel free to reach out with any questions or successes (I’d love to hear about all you’ve done!) so find me on Instagram, TikTok or YouTube.

Simply Heidi

Hey guys! I’m Heidi, a homeschooling mama who is also trying to learn to cook from scratch while also trying to satiate the book dragon in me. I’m so excited that you’re here! Whether it’s homeschool, cooking from scratch or here for the books, I’m beyond grateful to have you here in my little space on the internet.

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