Bean and Pasta Salad

Recipe category

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

Chopped, diced and shredded fresh vegetables.
Preparation Time
  • 10 minutes
Cooking time
  • 10 minutes
Number of servings
  • 12
Difficulty
  • Easy

Ingredients


  • For Salad
  • 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)
  • For Dressing
  • 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

Directions

    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.

    Number of Servings 12, Serving Size 1 1/4 cups, Calories 250, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 10 mg, Sodium 180 mg, Total Carbohydrates 40 g, Fiber 1 g, Total Sugars 4 g, Includes 0 g Added Sugars, Protein 11 g, Vitamin D 1 mcg, Calcium 36 mg, Iron 2 mg, Potassium 99 mg

Tips

  • 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.

Author(s)

Joy Gagnon
Nutrition Connections Teacher
Extension Teacher
Phone: (603) 447-3834
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824

Heidi Bennett
Nutrition Connections Teacher
Asst Extension Teacher
Phone: (603) 641-6060
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824