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Photo: Sara Haas
Active Time:20 minsTotal Time:30 minsServings:2Jump to Nutrition Facts
Active Time:20 minsTotal Time:30 minsServings:2
Active Time:20 mins
Active Time:
20 mins
Total Time:30 mins
Total Time:
30 mins
Servings:2
Servings:
2
Jump to Nutrition Facts
Jump to recipe
How we made this diabetes-appropriate
- Most Americans don’t get enough fiber. Fiber has a slew of health benefits includinghelping you lose weight,maintaining cardiovascular healthandlowering the risk of certain cancers.(But wait! There’s more! Read more about the benefits of fiberhere.) If you’re one of those people looking to boost your fiber intake, here’s one meal to help you toward that goal. This salad is chock-full of fiber from the chickpeas and veggies, as well as from the lentil (or whole-grain) pasta.
Tips from the Test Kitchen
This dressing is so delicious! If I make a larger batch, how long does it keep for?
The dressing will keep for 3 to 5 days in the fridge. If it solidifies, set it out for 30 minutes at room temperature and shake it up prior to use.
I don’t like cilantro; can I use another herb in the dressing?
Yes! Use parsley or a mix of your favorite fresh herbs—tarragon, oregano, basil, even chives!
Arugula is a bit too peppery for me; are there other greens I can use?
Can I make this ahead of time?
You can make the dressing and cook the pasta ahead of time. Because some ingredients like avocado and fresh herbs turn brown as they sit, it’s best to assemble the salad and eat it right away.
I am allergic to cashews; is there a good substitute?
Roasted sunflower seeds or pepitas (pumpkin seeds) would be great in this salad. Any other type of nut (as long as you’re not allergic!) will work well too.
I’m sensitive to beans; is there another vegetarian protein source I could substitute?
Yes, you can use 1/2 cup of diced extra-firm tofu, pressed if desired.
Cook Mode(Keep screen awake)Ingredients2ounceslentilorwhole-grain pasta, such as fusilliorpenne1mediumshallot, finely diced1tablespoonlemon juice1tablespoonwarm water½teaspoonfine sea salt, divided¼cupfinely chopped fresh cilantro¼cupfinely chopped fresh mint2tablespoonsextra-virgin olive oil1 ½tablespoonsred-wine vinegar1teaspoonDijon mustard1smallclove garlic, minced¾cupno-salt-added chickpeas, rinsed½mediumred bell pepper, cut into 1-inch pieces½mediumyellow bell pepper, cut into 1-inch pieces½largeavocado, diced2stalks celery, thinly sliced½cuparugula3tablespoonsunsalted roasted cashews, roughly chopped
Cook Mode(Keep screen awake)
Ingredients
2ounceslentilorwhole-grain pasta, such as fusilliorpenne
1mediumshallot, finely diced
1tablespoonlemon juice
1tablespoonwarm water
½teaspoonfine sea salt, divided
¼cupfinely chopped fresh cilantro
¼cupfinely chopped fresh mint
2tablespoonsextra-virgin olive oil
1 ½tablespoonsred-wine vinegar
1teaspoonDijon mustard
1smallclove garlic, minced
¾cupno-salt-added chickpeas, rinsed
½mediumred bell pepper, cut into 1-inch pieces
½mediumyellow bell pepper, cut into 1-inch pieces
½largeavocado, diced
2stalks celery, thinly sliced
½cuparugula
3tablespoonsunsalted roasted cashews, roughly chopped
DirectionsBring a medium pot of water to a boil. Cook pasta according to package directions, omitting salt. Drain and rinse with cold water.Meanwhile, combine shallot, lemon juice, warm water and 1/4 teaspoon salt in a small bowl. Set aside for 10 minutes.Combine cilantro, mint, oil, vinegar, mustard, garlic and the remaining 1/4 teaspoon salt in a large bowl. Add the shallot mixture, the cooled pasta, chickpeas, red bell pepper, yellow bell pepper, avocado, celery, arugula and cashews; toss to combine.Originally appeared: EatingWell.com, April 2023
Directions
Bring a medium pot of water to a boil. Cook pasta according to package directions, omitting salt. Drain and rinse with cold water.Meanwhile, combine shallot, lemon juice, warm water and 1/4 teaspoon salt in a small bowl. Set aside for 10 minutes.Combine cilantro, mint, oil, vinegar, mustard, garlic and the remaining 1/4 teaspoon salt in a large bowl. Add the shallot mixture, the cooled pasta, chickpeas, red bell pepper, yellow bell pepper, avocado, celery, arugula and cashews; toss to combine.
Bring a medium pot of water to a boil. Cook pasta according to package directions, omitting salt. Drain and rinse with cold water.
Meanwhile, combine shallot, lemon juice, warm water and 1/4 teaspoon salt in a small bowl. Set aside for 10 minutes.
Combine cilantro, mint, oil, vinegar, mustard, garlic and the remaining 1/4 teaspoon salt in a large bowl. Add the shallot mixture, the cooled pasta, chickpeas, red bell pepper, yellow bell pepper, avocado, celery, arugula and cashews; toss to combine.
Originally appeared: EatingWell.com, April 2023
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Nutrition Facts(per serving)518Calories29gFat49gCarbs15gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
