Summer season is here! Try this rainbow pasta salad to add colour and fibre to your diet.
16 oz
whole grain Fusilipasta
0.5 cup
olive oil
1/3 cup
red wine vinegar
2
Garlic cloves
1 tsp
Dijon Mustard
2 tsp
Dried oregano
2 tsp
Dried Parsley
1 tsp
Dried thyme
1 tsp
Red chili flakes
½ tsp
Black pepper
1
Small red onion, chopped finely
1 cup
Red bell pepper, washed and chopped
1 cup
Yellow bell pepper, washed and chopped
2 cups
Raw spinach
1 cup cucumber, washed and chopped
1 can (19 oz) no added salt canned chickpeas
Preparation time: 10 min
Cook time: 20 min
Food Safety Tips:
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Gently rinse all produce under cool running water.
- Put leftovers away within 2 hours or sooner if they are in a warm location.
Instructions
- Cook pasta according to package instructions.
- While pasta cooks, prepare the dressing in a small bowl or jar by mixing together olive oil, red wine vinegar, garlic, mustard, oregano, parsley, thyme, chili flakes, and black pepper.
- Drain pasta and mix together with dressing while still warm. Toss to coat.
- Stir in onion, bell pepper, spinach and cucumber to pasta.
- Drain and rinse canned chickpeas. Add to pasta.
- Serve immediately or place in refrigerator for 1-2 hours to cool before serving.
- Calories: 224 KCal
- Protein: 5 g
- Carbohydrates: 29 g
- Fibre: 3 g
- Total Fat: 10 g
- Sodium: 20 mg
- Phosphorus: 106 mg
- Potassium: 156 mg
Servings per recipe: 12
Serving size: 1/12
1.2 protein choices, 2.8 carbohydrate choices, 1.0 vegetable choices
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
