Content-recipe-southwest-bean-salad

Try this high-fibre pasta salad this summer. Beans are a great source of dietary fibre. Pasta is normally a high source of starch (a complex carbohydrate), but when it is cooked and then cooled, some of that starch transforms into resistant starch, which behaves more like fibre in the gut.

 

Ingredients

3 cups uncooked pasta, such as fusilli
2 cans beans (black, kidney, or pinto)
1 can corn niblets
15 grape tomatoes (sliced in half)
10-12 basil leaves, fresh
5 tbsp creamy dressing, such as ranch

 

Method

  • Cook pasta in boiling water until it is al dente (i.e., firm, but neither hard nor completely soft). Drain and rinse with cool water.
  • Drain and rinse corn and beans, then mix with pasta.
  • Refrigerate until cool.
  • Mix in tomatoes and dressing and keep in refrigerator until ready to serve.
  • Add fresh basil just before serving.

 

Options

This is a very versatile salad. To increase the fibre content, use whole grain pasta. You might want to add some red or yellow peppers for more colour and texture. If you don’t like creamy dressing or are lactose intolerant, try vinaigrette dressing instead. This will result in a tangier salad. This Southwest-inspired pasta salad pairs beautifully with some lean chicken or medium-firm tofu.

 

Nutrition Facts Per 1 serving(recipe makes 6 servings)
Calories (kcal) 403
Fat (g)
Saturated (g) 1.2
Trans (g) 0
8
Cholesterol (mg) 4.0
Sodium (mg) 429
Carbohydrate (g)
Fibre (g) 11
Sugar (g) 3
70
Protein (g) 15

 


First published in the Inside Tract® issue 186