Bring this refreshing and filling salad recipe to your next picnic or potluck.

Chopped, diced and shredded fresh vegetables.

Serves: 12

Serving Size: 1 1/4 cups

Prep time and cook time: 20 minutes



1 pound pasta
2 cups assorted raw vegetables such as bell pepper, zucchini, broccoli, cabbage, cauliflower, carrots, celery, onion or cucumber
1 5-oz. can tuna, water packed, drained
2 cups cooked beans, or 1 drained and rinsed can, any type
1/2 cup black or green olives, drained (optional)


1/2 cup light mayonnaise
1/2 cup low-fat plain yogurt or sour cream
2 Tbsp. mustard
1 Tbsp. lemon juice or vinegar
1/2 tsp. herbs, dill, oregano, basil or a combination of all


  1. Wash hands with soap and water.
  2. Cook pasta in boiling water, according to package directions. Drain and rinse with cold running water. Drain very well.
  3. While pasta is cooking wash vegetables by gently rubbing under cold running water. Scrub firm produce with a clean vegetable brush under running water.
  4. Chop vegetables.
  5. In a large bowl, gently mix together prepared raw vegetables and half of the cooked, drained pasta.
  6. Add the rest of the pasta, beans, tuna, and optional olives. Stir gently.
  7. In a small bowl mix all of the dressing ingredients together. Pour over salad and stir gently to blend well.
  8. Serve on a bed of lettuce leaves, with fresh tomatoes or other vegetables in season.


Use low-fat mayonnaise style salad dressing instead of making the dressing here.
Use whichever vegetables are in season and inexpensive.
For more protein, add sliced hard cooked eggs, 1/2 cup Swiss cheese or leftover cooked chicken.

Nutrition Facts Label Bean and Pasta Salad

Nutrition Facts Label calculalted with low-fat plain yogurt.


Nutrition Connections Teacher
Health & Well-Being Teacher
Phone: (603) 447-3834
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824