Health

Mediterranean Pasta Salad With Whole-Wheat Pasta

mediterranean-pasta-salad Photo: Charles Masters

Ingredients

  • 3 cups chopped zucchini
  • 4 cups packed fresh baby spinach
  • 2 cups cooked whole-wheat pasta (preferably a short shape, such as penne)
  • 1 15-oz. can chickpeas, drained and rinsed
  • 1 6.5-oz. jar marinated quartered artichoke hearts, not drained
  • 1 2.5-oz. can sliced black olives, drained
  • 1 large tomato, chopped
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon chopped fresh oregano
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • Salt and pepper
  • 1/4 cup fresh goat cheese

Preparation


1. Place zucchini in a bowl. Add 1/4 cup water, cover (leaving it slightly open to vent steam) and microwave on high until tender, 4 to 5 minutes. Uncover, drain and let cool.

2. Divide spinach among 4 bowls. Microwave each, uncovered, for 1 minute on high to wilt, if desired.

3. In a bowl, toss pasta, chickpeas, artichoke hearts with marinade, olives, tomato, basil and oregano. Toss in zucchini. In a separate bowl, whisk oil, vinegar and mustard. Season with salt and pepper. Toss with pasta mixture.

4. Divide mixture among bowls with spinach. Top with cheese and serve.


  • Prep Time:
  • Yield: Serves: 4

Nutritional Information

Calories per serving: 335
Fat per serving: 15g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 12g
Carbohydrate per serving: 43g
Fiber per serving: 10g
Cholesterol per serving: 3mg
Iron per serving: 4mg
Sodium per serving: 691mg
Calcium per serving: 102mg

Good to Know

This salad gives a boost of protein, iron and fiber, which will keep you full and satisfied all afternoon. No microwave? Steam spinach for 2 to 4 minutes to wilt.

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