Broad bean pasta salad

Nutritional Benefits

1. Rich in protein: Broad beans are a great source of protein, making them an excellent option for vegetarians and vegans. Protein is essential for building and repairing tissues in the body.
2. High in fiber: This pasta salad is packed with fiber, thanks to the inclusion of broad beans. Fiber helps regulate digestion, prevent constipation, and promote satiety.
3. Loaded with vitamins and minerals: Broad beans are rich in essential vitamins and minerals, including folate, iron, potassium, and magnesium. These nutrients play a crucial role in various bodily functions.
4. Heart-healthy: The ingredients used in this salad are heart-healthy, as they are low in saturated fat and cholesterol. The inclusion of broad beans can help lower the risk of heart disease.
5. Weight management: The high fiber and protein content in this pasta salad can aid in weight management by promoting feelings of fullness and reducing snacking between meals.

Ingredients

1. 8 oz whole wheat pasta
2. 1 cup broad beans
3. 1 cup cherry tomatoes, halved
4. 1/2 cup cucumber, diced
5. 1/4 cup red onion, thinly sliced
6. 1/4 cup black olives, sliced
7. 2 tablespoons fresh parsley, chopped
8. 2 tablespoons extra virgin olive oil
9. 2 tablespoons lemon juice
10. Salt and pepper to taste

Processing Steps

1. Cook the pasta: Boil the whole wheat pasta according to package instructions. Drain and rinse with cold water.
2. Prepare the broad beans: Blanch the broad beans in boiling water for 2 minutes, then transfer them to a bowl of ice water. Peel off the outer skin and set aside.
3. Combine the ingredients: In a large mixing bowl, combine the cooked pasta, broad beans, cherry tomatoes, cucumber, red onion, black olives, and fresh parsley.
4. Make the dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper.
5. Toss the salad: Pour the dressing over the salad ingredients and gently toss until well combined.
6. Chill and serve: Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld. Serve chilled and enjoy!

Tips and Recommendations

- To add more flavor to the salad, you can crumble some feta cheese or sprinkle grated Parmesan on top before serving.
- Feel free to customize the salad by adding your favorite vegetables, such as bell peppers or avocado.
- For a protein boost, you can add grilled chicken or shrimp to make it a complete meal.
- Make sure to rinse the cooked pasta with cold water to stop the cooking process and prevent it from becoming mushy.
- This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just remember to give it a good toss before serving.
- To make the salad more filling, you can add cooked quinoa or chickpeas.
- When serving, garnish with some fresh basil leaves or a sprinkle of dried oregano for an extra burst of flavor.