Almost fat-free
Prep: 15 mins
Cook: 15 mins
Total Prep Time: 90 mins
Total: 2 hrs
Servings: 6 servings
Pasta might not be the first thing that comes to mind when you think of low-fat food, but if you're looking for a nearly fat-free pasta salad, this low-fat vegan recipe comes pretty darn close.
On its own, pasta is a very low-fat food, with only 1.34 grams of fat per two-ounce serving of pasta. What generally gives pasta its bad rap is the quantity in which people consume it, and the toppings added to it. Two ounces of uncooked elbow macaroni comes out to about a half cup of cooked pasta, which is a far cry from the heaping portions served at restaurants that pack on the calories.
This vegetarian and vegan-friendly recipe cuts back on all the unhealthy aspects of pasta. It combines the fresh flavors of artichoke hearts, onion, bell peppers, green beans and black olives for a side dish or main course that is great for backyard cookouts. The pasta salad is best served chilled and is finished with fat-free Italian salad dressing and seasoned with fresh basil.
Ingredients
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1 1/2 cups farfalle pasta, or fusilli
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1 cup broccoli, chopped small
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1 (12-ounce) can water-packed artichoke hearts, drained and chopped
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1 medium red onion, diced
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1 large yellow or red bell pepper, diced
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12 ounces green beans, drained and diced
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2 medium tomatoes, diced
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1/4 cup black olives, sliced
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2 tablespoons fresh basil, chopped
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3/4 cup nonfat Italian salad dressing
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1/4 teaspoon salt, or to taste
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1/4 teaspoon ground black pepper
Steps to Make It
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Gather the ingredients.
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Cook the pasta according to package directions in salted water until al dente. Drain and allow to cool.
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Lightly steam the broccoli, until just tender.
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In a large bowl, toss together the pasta, broccoli and remaining ingredients and season to taste with salt and pepper.
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Allow to marinate in the refrigerator at least one hour before serving. Toss again before serving.
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Serve and enjoy!
Tip
- When cooked al dente, pasta should be tender but still firm to the bite. It shouldn’t be mush.
| Nutrition Facts | |
|---|---|
| Servings: 6 | |
| Amount per serving | |
| Calories | 164 |
| % Daily Value* | |
| Total Fat 2g | 3% |
| Saturated Fat 0g | 2% |
| Cholesterol 1mg | 0% |
| Sodium 735mg | 32% |
| Total Carbohydrate 32g | 12% |
| Dietary Fiber 7g | 24% |
| Total Sugars 6g | |
| Protein 7g | |
| Vitamin C 85mg | 426% |
| Calcium 73mg | 6% |
| Iron 2mg | 13% |
| Potassium 501mg | 11% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
