By Eman Kemp, Open Arms of Minnesota Registered Dietitian
Summertime is in full swing, and that means picnics! Picnics are a great time to gather around with friends and family. Barbequed foods are plentiful at picnics, so why not bring something with some extra fiber and vegetables?
This picnic pasta salad packs a protein punch with chickpeas and lots of summer vegetables. You can easily find many of these veggies from your local farmers market or even a backyard garden. It’s easy to modify, too, and to add more or less depending on preference. Try whole-grain pasta noodles instead of regular pasta for a boost in fiber or pasta made from beans, chickpeas, corn or rice–find these options at your local grocery store.
PICNIC PASTA SALAD
Recipe adapted from Taste of Home
Makes 8 servings
For pasta salad:
- 8 ounces fusilli or penne pasta
- 1 cup cherry tomatoes, chopped
- 1 cup zucchini, chopped
- 1 sweet red bell pepper, chopped
- 1/3 cup black olives, sliced
- 1 can chickpeas, rinsed and drained
- ¼ cup fresh parsley, chopped
- ¼ cup parmesan cheese
- ½ cup olive oil
- 2 ½ tbsp. water
- 1 tbsp. white vinegar
- ½ tsp. salt
- ¾ tsp. dried oregano
- 1 clove garlic, minced
- ¼ tsp. black pepper
- ½ cup fresh basil
- 1 lemon, juiced
- Cook pasta according to package directions.
- Mix all salad ingredients together in a large bowl.
- Blend dressing ingredients together in a high-powered blender or food processor and drizzle dressing over pasta.
- Let pasta salad cool in the fridge covered for at least 2 hours before serving.
For 1 Serving: 308 calories, 16 g fat, 3 g saturated fat, 308 mg sodium, 33 g carbohydrate, 5 g fiber, 8 g protein, 2 mg cholesterol