Refreshing Mexican Pasta Salad: A Quick and Healthy Delight
Description: Dive into this quick, easy, and refreshingly vibrant Mexican Pasta Salad, a delightful dinner option that emphasizes health without compromising on flavor. Packed with an array of colorful vegetables and high in fiber, this dish is adaptable to suit your personal taste preferences. Originally inspired by the Moosewood Low Fat Favorites cookbook, I have tweaked this recipe over the years, ensuring it meets the evolving tastes of my family. The beauty of this salad lies in its versatility; feel free to substitute with any crisp veggies you have on hand, and adjust the spices to your liking. Not only is this salad fantastic fresh, but it also makes for great leftovers, so don’t hesitate to prepare a larger batch to enjoy throughout the week.
Recipe Details
| Attribute | Details |
|---|---|
| Recipe Category | Beans |
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Total Time | 20 minutes |
| Servings | 4 (or more, depending on portion size) |
| Rating | 4.5 (based on 29 reviews) |
Keywords: Mexican, Healthy, Vegetable, Low Cholesterol, Easy, Inexpensive, < 30 Mins, Beginner Cook
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 411.2 |
| Total Fat | 8.5 g |
| Saturated Fat | 3.1 g |
| Cholesterol | 11.9 mg |
| Sodium | 363.1 mg |
| Total Carbohydrates | 69.8 g |
| Dietary Fiber | 9.8 g |
| Sugars | 5.9 g |
| Protein | 17.3 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 8 oz | Pasta (any variety you prefer) |
| 1 cup | Whole kernel corn (canned or frozen) |
| ยฝ cup | Red onion, diced |
| 1 cup | Black beans (canned, rinsed) |
| 1 cup | Bell pepper, diced |
| 1 cup | Tomatoes, diced (fresh or canned) |
| 1 – 2 tbsp | Olive oil |
| 1 – 2 tbsp | Lemon juice |
| To taste | Black pepper |
| To taste | Garlic powder |
| To taste | Fresh cilantro, chopped |
| ยฝ cup | Cheddar cheese, shredded (optional) |
Instructions
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Cook the Pasta: Begin by bringing a large pot of salted water to a rolling boil, then add the pasta of your choice, cooking it until it reaches an al dente texture. Approximately two minutes before the pasta is done, add the whole kernel corn to the pot, allowing it to heat through.
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Prepare the Veggies: While the pasta and corn are cooking, take a large mixing bowl and combine the diced red onion, black beans, bell pepper, diced tomatoes, olive oil, and lemon juice. Season the mixture with black pepper and garlic powder, adjusting according to your taste preferences.
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Drain and Rinse: Once the pasta and corn have finished cooking, drain the mixture in a colander and rinse it under cold water. This step not only cools the pasta and corn but also helps to prevent further cooking, maintaining their desired texture.
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Combine Ingredients: Add the drained pasta and corn mixture to the bowl containing the vegetable medley. Gently mix everything together, ensuring that all ingredients are evenly distributed and coated with the dressing.
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Garnish with Cheese: Just before serving, sprinkle the shredded cheddar cheese over the top of the salad, allowing it to melt slightly into the warm pasta and veggies.
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Optional Additions: For those following a vegan diet, simply omit the cheese and consider adding extra veggies, such as fresh or frozen chopped broccoli (which can be added to the pasta cooking process like the corn) or fresh chopped cauliflower for added texture and nutrition.
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Customize to Your Liking: Feel free to get creative with your salad by adding cooked, diced or chopped chicken for extra protein, making this salad a heartier meal. Additionally, if you have leftover veggies in your fridge, this salad is the perfect canvas for incorporating them.
Storage Tips: This Mexican Pasta Salad can be prepared ahead of time and stored in the refrigerator for up to three days. The flavors will meld beautifully, enhancing the overall taste when served cold. Simply give it a good stir before serving, and enjoy the refreshing flavors all week long.
This recipe not only showcases the bright and bold flavors of Mexican cuisine but also embodies a healthy approach to mealtime, making it a perfect choice for busy weeknights or casual gatherings. Embrace the ease of preparation and the joy of customization, ensuring that every bite is just right for you and your loved ones. Enjoy this delicious dish, knowing that it meets both taste and nutritional needs, perfect for every palate.
