Mediterranean Plant Protein Pasta Salad

As demonstrated in the August 2022 episode of Live It in a Pinch.
Adapted from nutriciously.com

 

Watch the episode here.

 

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Ingredients

Salad:

• ½ cup quinoa
• 8 oz macaroni pasta
• 1 Tbsp olive oil
• 1 small cucumber, about 1 cup diced
• 1 can (13.75 oz) artichoke hearts, drained
• 1 sweet bell pepper, chopped
• ½ cup diced red onions or scallions
• 1 cup cherry tomatoes, halved
• ¼ cup sliced olives
• 1 can chickpeas, drained and rinsed
• 2 Tbsp capers (optional)
• Fresh basil to garnish (optional)

 

Dressing:

• ½ cup plain Greek yogurt
• 1 clove garlic, minced
• 2 Tbsp fresh lemon juice
• 2 tsp tahini
• ¼–½ cup chopped fresh parsley and/or dill
• ¼–½ tsp salt
• Black pepper to taste

Instructions

1. Rinse quinoa to prevent bitterness, then cook both the quinoa and pasta according to package instructions. 
2. When pasta has finished cooking, transfer to a large mixing bowl and drizzle with 1 Tbsp of olive oil. Mix well to prevent it from sticking together. Stir in cooked quinoa and set grains aside to cool slightly.
3. Meanwhile, chop cucumber, artichoke hearts, bell pepper and onion. Slice tomatoes in half. Add vegetables to cooled pasta and quinoa. Drain the olives, chickpeas and capers and add those to the salad as well.
4. To make the dressing, whisk together tahini and lemon juice until the mixture is smooth. Add the yogurt, garlic, parsley, salt and pepper to taste. Whisk until well-combined.
5. Pour the dressing over the salad. Mix well and garnish with basil if desired. 
6. Serve immediately and store leftovers in the refrigerator. This salad refrigerates well for up to 4 days making it great for meal prep! Enjoy!

Nutrition Facts

Amount per serving
Yield: 10 servings
Serving size: about 1 cup

Calories  231

Total Fat 4.3 g

Saturated Fat  0.9 g

Cholesterol  4 mg

Sodium  343 mg

Potassium  250 mg

Total Carbohydrate  37 g

Dietary Fiber  5 g

Sugars  3.6 g

Protein  11.7 g

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.