Pasta Salad with Beans



I’m a big fan of quick and healthy meals, especially during these times. If you don’t feel like spending too much time in the kitchen, but still want to eat a wholesome and delicious meal, you don’t need to compromise on anything! This vegan pasta salad is meant to be done quickly and serve several portions, perfect for meal prep!



This summer pasta salad is packed with protein, fiber, and all the nutrients you need to feel amazing. The tomatoes and cucumber add freshness to this healthy pasta salad, while the olives and sundried tomatoes add so much flavor and bring it to the next level. Everything comes together with a simple but delicious pasta salad dressing. I used coconut oil as a base for this dressing to change it up a bit. Feel free to garnish with herbs too! If you’re looking for a picnic salad recipe or easy pasta salad ideas, you’ll love this one.



What I love about this pasta salad with beans is that it’s nourishing and so easy to make. You only need 20 minutes and about $10 for 5 servings. You can’t beat that!




Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 12 min

Total time: 22 min


Ingredients:


1 ½ cups whole wheat penne pasta

4 red Roma tomatoes

1 cucumber

1 can red kidney beans (15 oz)

½ cup black olives

¾ cup sun-dried tomatoes

Salt to taste


Dressing:

3 tbsp melted coconut oil

2 tbsp rice vinegar

2 cloves of garlic

½ tsp oregano

½ tsp dried thyme

½ Italian seasoning

Salt and pepper to taste



Directions:


  1. In a medium pot, bring water to a boil. Add the pasta and salt to the water and cook for 10-12 minutes.

  2. While the pasta is cooking, let’s chop the veggies! Chop the tomatoes into medium pieces.

  3. Chop the cucumber into medium pieces.

  4. Chop the olives into slices.

  5. Roughly chop the sun-dried tomatoes into thin strips.

  6. Finely mince the clove of garlic.

  7. When the pasta is ready, drain the water and set aside.

  8. For the dressing: In a small bowl, add the coconut oil, red wine vinegar, garlic, oregano, dried thyme, Italian seasoning, and salt and pepper to taste. Whisk until combined.

  9. Open the can of kidney beans and rinse under cold water to remove excess sodium. Set aside.

  10. To a large bowl, add the pasta, tomatoes, cucumber, beans, olives, sun-dried tomatoes, and dressing. Combine gently. Reserve a few olives and sun-dried tomatoes for garnish, and that’s it! Your pasta salad is ready.


Notes:


  • This recipe is perfect for meal prep! Store in airtight containers for up to a week.

  • For a slightly spicy version, garnish with chili flakes and/or add chili flakes to the dressing.

  • For extra freshness, garnish with fresh basil or mint.


Approximate cost:


$10.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.



Nutrition:


* Whole-grain pasta is typically high in fiber, manganese, selenium, copper, and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.


* Tomatoes: Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.


*Cucumbers are low in calories but high in water, vitamins, and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients. They are also composed of about 96% water, which may increase hydration and help you meet your daily fluid needs. Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.


*Kidney beans are among the best sources of plant-based protein. They’re also rich in healthy fibers, which moderate blood sugar levels and promote colon health. Kidney beans are a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1. Kidney beans are an excellent choice for people with type 2 diabetes and others who want to stabilize their blood sugar levels. They may also promote colon health and reduce your risk of colon cancer.


* Olives are a good source of vitamin E, iron, copper, and calcium. Calcium is best absorbed when combined with potassium, magnesium, and vitamin C. Combining olives with tomatoes, kale, pasta, or quinoa can increase its calcium absorption.

Olives, like olive oil, contain phenolic compounds, which are natural antioxidants. It is this compound that gives olives their distinctive taste.



Did you try this easy pasta salad recipe?


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