Pasta and Bean Salad With Cumin and Coriander Dressing

May 10, 2023May 10, 20230 1
Pasta and Bean Salad With Cumin and Coriander Dressing - a healthy and hearty salad recipe
in Salad

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

10 ounces tri-color spiral pasta
2 tablespoons sunflower oil
1 leek , sliced
1 red bell pepper , seeded and diced
1 cup fresh spinach , finely shredded
5 ounces button mushrooms , halved
1 can red kidney beans , rinsed and drained
1 can cannellini beans , rinsed and drained
2 tablespoons chives , snipped
1/2 teaspoon fresh ground black pepper
2 ounces sunflower seeds , toasted
2 garlic cloves , crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
2 tablespoons cider vinegar
1/2 cup olive oil

Nutrision Information

Servings Per Recipe
6-8
Calories
437
Sugar
6g
Fat
24g
This pasta and bean salad is a healthy and hearty meal option that is perfect for a light lunch or dinner. The combination of spiral pasta, colorful vegetables and protein-rich beans makes it filling and satisfying. The cumin and coriander dressing adds a unique flavor to the salad, and the toasted sunflower seeds add a crunchy texture. This salad can be made ahead of time for meal prep and is perfect for potlucks or picnics. Serve chilled or at room temperature for maximum flavor.

Instructions

1.Cook the pasta according to package directions, then drain and set aside to cool.
2.Heat the sunflower oil in a skillet over medium-high heat, and sauté the leeks and red bell pepper for 5-7 minutes until the vegetables are soft.
3.In a large bowl, combine the cooked pasta, sautéed vegetables, spinach, mushrooms, kidney beans, cannellini beans, chives, black pepper and sunflower seeds.
4.In a small bowl, whisk together the crushed garlic, ground cumin, ground coriander, cider vinegar and olive oil to make the dressing.
5.Pour the dressing over the pasta and bean salad, and toss to coat.
6.Serve chilled or at room temperature.
7.

PROS

This pasta and bean salad is packed with healthy vegetables and plant-based protein from the beans.

The cumin and coriander dressing adds a unique flavor to the salad.

It can be made ahead of time for a quick and easy meal or potluck dish.

CONS

This salad can be heavy on the stomach as it contains pasta and beans.

The high fiber content of the beans and vegetables may cause bloating in some people.

HEALTH & BENEFITS

This salad is a great source of dietary fiber, protein, vitamins and minerals.
It is also low in saturated fat and high in heart-healthy unsaturated fat from the olive oil.
The beans in this salad have been shown to help lower cholesterol levels and regulate blood sugar levels.
The combination of garlic, cumin and coriander in the dressing may also have anti-inflammatory properties.

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