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Friday, July 19 2013

With salads like this, who needs meat? This clever concoction is packed with protein-packed beans and feta, making it a perfect pick for vegetarian guests at potlucks and picnics. To up the nutritional ante, make the salad with whole-grain pasta.

 

 

Recipe from 
Servings: 6
Serving size: 2  cup
Yield: 12 cups
Prep Time: 25 mins
 
 
 
ingredients
 
  •  
    1    5 - 6 ounce   fresh baby spinach
  •  
    1    15 ounce can  Great Northern beans, rinsed and drained
  •  
    4    ounces   crumbled feta cheese
  •  
    1/4   cup   dried tomatoes (not oil-packed), snipped
  •  
    2      green onions, chopped
  •  
    2      cloves garlic, minced
  •  
    1    teaspoon   finely shredded lemon peel
  •  
    2    tablespoons   lemon juice
  •  
    2    tablespoons   extra virgin olive oil
  •  
    1    tablespoon   snipped fresh oregano
  •  
    1    tablespoon   snipped fresh lemon thyme or thyme
  •  
    1/2   teaspoon   kosher salt or sea salt
  •  
    1/2   teaspoon   freshly ground black pepper
  •  
    12    ounces   dried cavatappi or farfalle pasta
  •  
        Shaved Parmesan or Pecorino Romano cheese
 
directions
In a large serving bowl combine spinach, beans, cheese, tomatoes, green onions, garlic, lemon peel and juice, oil, oregano, thyme, salt, and pepper. Cover; let stand at room temperature while preparing pasta or up to 2 hours; stirring occasionally.
 
 
Shortly before serving, cook pasta according to package directions. Drain pasta, reserving 1/4 cup of the cooking water. Toss cooked pasta and pasta water with spinach salad mixture. Serve warm or at room temperature. Top with shaved Parmesan cheese. Makes 6 (2-cup) main-dish servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 408, Fat, total (g) 10, chol. (mg) 19, sat. fat (g) 4, carb. (g) 62, Monosaturated fat (g) 4, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 3, pro. (g) 17, vit. A (IU) 1701, vit. C (mg) 14, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 5, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 206, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 487, Potassium (mg) 498, calcium (mg) 212, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 12:49 pm   |  Permalink   |  Email