Vegan-friendly pasta salad is loaded with veggies
When the weather is getting warmer, so is the ground. That means it’s time to think about growing your own food and reaping many health benefits. Vegetables and fruits have the most nutrients and the best flavors when they’re eaten soon after they’re picked. Plus, gardening is great for exercise, stress reduction and improving moods. Even working with your hands in the soil is a plus for your well-being.
More: No-roll sushi is easy to make in a bowl
Start your garden with easy vegetables, like tomatoes, lettuce and radishes. Herbs are simple, too. Consider basil, cilantro, thyme and oregano. For gardeners with a bit more experience, try squash, peppers, eggplant, melons and cauliflower. When buying seeds or starter plants, find ones that have a short growing cycle to match the climate in Michigan.
More: Brussels sprouts replace potatoes in healthful version of popular snack
In some areas of Michigan, the soil may contain lead and arsenic. To be safe, use store bought soil and plant in bins, barrels or planters. A basic soil test to analyze nutrients and organic matter can be done through Michigan State University Extension. Detroit has nearly 1,400 community gardens where you may find urban farmers happy to share tips about soil, seeds and container gardening.
More: Pile veggies atop a cauliflower crust to make a low-fat, low-calorie pizza
Today’s recipe for Spring Vegetables and Pasta Salad includes lots of delicious veggies and some pasta. Without fatty cheese and mayonnaise, the salad has fewer calories but lots of flavor from our tasty vinaigrette and the variety of veggies.
Our vegan-friendly recipe is loaded with vitamins and nutrients, perfect as a main course for a meatless Monday dinner or as a side dish for a sunny Saturday barbecue.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Spring Vegetable and Pasta Salad
Makes: 8 servings / Prep time: 30 minutes / Total time: 45 minutes
¼ cup olive oil, divided¼ teaspoon salt, divided¼ teaspoon pepper, divided¼ cup fresh, chopped basil, divided2 cups of multi-colored cherry tomatoes, halved8 oz. of whole wheat bow tie pasta6-ounce jar marinated artichoke hearts, drained1 cup frozen peas, defrosted1 bunch of asparagus, ends snapped off and cut into bite-sized pieces1 small zucchini1 cup arugula2 tablespoons fresh chopped parsley1 tablespoon balsamic vinegar¼ teaspoon Dijon mustard
In a medium-sized bowl, mix 1 tablespoon olive oil, a pinch of salt and pepper and 2 tablespoons of fresh chopped basil. Add the cherry tomato halves and toss. Bring 2 pots of water to a boil. Add the pasta to one pot and follow the cooking directions on the package of the pasta, omitting the added salt. Be careful to not overcook the pasta. When the pasta is finished, rinse it in cold water and allow to drain thoroughly. In the other pot add the asparagus to the boiling water. Remove after 2-3 minutes and then rinse thoroughly in cool water. Prepare the zucchini by using a vegetable peeler on the zucchini to make “ribbons” of zucchini. Turn the zucchini while peeling and be careful not to reach the seeds.
In a large bowl, add the artichoke hearts, peas, asparagus, zucchini, arugula, tomato halves, pasta, remaining basil and parsley. In a small bowl, mix the remaining 3 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, Dijon mustard, salt and pepper. Drizzle the olive oil mixture over the vegetables and pasta. Gently toss and serve.
From Henry Ford LiveWell.
204 calories (31% from fat), 7 grams fat (1 grams sat. fat), 29 grams carbohydrates, 7 grams protein, 134 mg sodium, 0 cholesterol, 36 mg calcium, 3 grams fiber. Food exchanges: 1 bread, 3 vegetable, 1 ½ fat.
This article originally appeared on Detroit Free Press: Pasta salad recipe brings flavor with vegetables, fewer calories
