Mediterranean Pasta Salad Recipe for Your Flat-Belly Diet - dummies

Mediterranean Pasta Salad Recipe for Your Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

In this recipe for Mediterranean Pasta Salad, edamame (immature green soybeans) provide an excellent fiber and protein punch. Whether you’re on a flat-belly diet or not, you’ll enjoy this colorful, whole-grain pasta salad.

Prep time: 20 minutes

Cook time: 12 minutes

Yield: 8 servings

13 ounces 100 percent whole-grain penne pasta

1/2 English cucumber, diced

1 cup grape tomatoes, halved lengthwise

1/2 red onion, diced

2 cups shelled edamame

1 cup watercress, stems removed and roughly chopped

3 large cloves garlic

1/2 cup frozen artichoke hearts, defrosted

1/4 cup fresh basil

1 lemon, juiced

1/4 cup olive oil

1/2 cup reduced-fat feta cheese

Pinch of pepper

  1. Cook the pasta to al dente according to package directions. Drain and rinse with cold water to cool.

  2. In a large bowl, place the cucumber, tomatoes, onion, edamame, and watercress and mix together.

  3. In a food processor, mince the garlic. Add the artichokes and basil and process until blended.

  4. In a liquid measuring cup, pour the lemon juice and olive oil.

  5. Stream the olive oil mixture into the food processor while it’s running, and process until it’s incorporated.

  6. Pour the cold pasta into the large bowl with the vegetables, but don’t mix.

  7. Drizzle the artichoke dressing on top of the pasta and mix with the pasta first. Then toss the vegetables on the bottom into the dressed pasta.

  8. Top the pasta with the feta cheese and pepper and gently stir. Refrigerate until ready to eat.

Per serving: Calories 380 (From Fat 145); Fat 16g (Saturated 4g); Cholesterol 15mg; Sodium 444mg; Carbohydrate 43g (Dietary Fiber 4g); Protein 22g.