Nutrient Dense Pasta Salad Recipe

Ingredients

• 8 oz whole grain pasta (elbow or rotini)
• 1 cup cherry tomatoes (halved)
• 1 cup cucumber (diced)
• 1 cup bell peppers (diced, any color)
• 1 cup cooked chickpeas (drained and rinsed)
• 1/2 cup red onion (finely chopped)
• 1/4 cup fresh parsley (chopped)
• 1/4 cup feta cheese (crumbled, optional)
• 1/4 cup extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole grain pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.
2. Prepare the Vegetables: In a large mixing bowl, combine the cherry tomatoes, cucumber, bell peppers, chickpeas, red onion, and parsley.
3. Make the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, garlic powder, salt, and pepper.
4. Combine Ingredients: Add the cooled pasta to the bowl of vegetables. Pour the dressing over the salad and toss until everything is well combined.
5. Add Feta: If using, sprinkle the crumbled feta cheese over the top and gently mix again.
6. Chill: Cover and let the pasta salad chill in the refrigerator for at least 30 minutes before serving. This enhances the flavors.
7. Serve: Enjoy your nutrient-dense pasta salad as a light meal or side dish!

Ingredient Benefits

• Whole Grain Pasta: Provides complex carbohydrates and is rich in fiber, which aids digestion and promotes a feeling of fullness.
• Cherry Tomatoes: Packed with antioxidants like lycopene and vitamin C, supporting skin health and immune function.
• Cucumber: Hydrating and low in calories, cucumbers offer vitamins K and C, promoting hydration and skin safety.
• Bell Peppers: High in vitamins A and C, they boost immunity and contribute to eye health.
• Chickpeas: A great source of plant-based protein, fiber, and essential minerals like iron and magnesium, supporting muscle health and blood pressure regulation.
• Red Onion: Contains quercetin, an antioxidant that may help reduce inflammation and has heart health benefits.
• Parsley: Rich in vitamins A, C, and K, parsley aids in digestion and has anti-inflammatory properties.
• Extra Virgin Olive Oil: Contains healthy monounsaturated fats and antioxidants, promoting heart health and reducing inflammation.
• Feta Cheese: Adds flavor and calcium, contributing to strong bones (optional).

This pasta salad not only brings vibrant flavors to your plate, but it also nourishes your body with essential nutrients!

Have a beautiful food experience!

Dr. Rev. Jenine Marie Howry