Monday, September 16, 2013

Chickpea Mediterranean Salad

This heart healthy salad combines beans, whole grain pasta, vegetables, and pesto in a salad fit for a day in the Mediterranean.  Many pasta salads are mayo-based (full of saturated fats) and not exactly something to write about to your cardiologist. This gets dietitian approval! Even the most novice cook can pull this together with ease.  Easy to make and stays fresh for 4-5 days in the just can't go wrong.

Think outside the sandwich…This salad is perfect for a packed lunch or bento box! This is a vegetarian dish, but I promise you won’t miss the meat.

Chickpea Mediterranean Salad
Makes 16 servings
   Time: 25 minutes

¾ pound whole wheat pasta
2 cans chick peas, drained and rinsed
8 oz reduced-fat feta cheese
1 cup chopped red peppers
¾ cup chopped scallions
¼ cup chopped fresh parsley
½ cup sundried tomatoes
1/3 cup pesto
2 Tbsp olive oil
Pepper, to taste

  1. Cook orzo as directed. Drain and set aside.
  2. Combine all ingredients in a large bowl and mix well. Refrigerate for at least 30 minutes. Serve cold.

Nutrition Facts: ¾ cup of salad
280 calories, 9 g fat (3 g saturated), 12 g protein, 38 g carbohydrates, 6 g fiber, 500 mg sodium


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