Delicious Decisions: Gazpacho Pasta Salad

  • Serves: 6; 1 1/2 cups per serving


Description

The low-sodium version of either spicy mixed-vegetable juice or Bloody Mary mix is the base for the fast dressing that goes into this garden-fresh entrée salad.

Ingredients

8    ounces dried whole-grain fusilli or rotini (about 3 cups)
2    ounces spinach, chopped (about 2 cups)
1    small cucumber, quartered lengthwise and sliced crosswise (about 1 cup)
4    ounces cherry or grape tomatoes, halved (about 1 cup)
1    cup cooked shelled edamame (green soybeans)
1    small green or red bell pepper, chopped
1/3 cup finely chopped red onion
1/4 cup snipped fresh parsley
3/4 cup low-sodium spicy mixed-vegetable juice or     low-sodium Bloody Mary mix
3    tablespoons fresh lime juice
1    medium garlic clove, minced
1    medium avocado, chopped
Red hot-pepper sauce (optional)

Cooking Instructions

Prepare the pasta using the package directions, omitting the salt. Drain in a colander. Run under cold water to stop the cooking process and cool quickly. Drain well. Transfer to a large bowl.

Add the spinach, cucumber, tomatoes, edamame, bell pepper, onion, and parsley, tossing to combine.

In a small bowl, stir together the vegetable juice, lime juice, and garlic. Pour into the pasta mixture, tossing to coat. Gently stir in the avocado. Cover and refrigerate for 1 to 4 hours before serving. Serve with the hot-pepper sauce to sprinkle on top.

Sodium Smarts: For 8 ounces of spicy mixed-vegetable juice, the regular variety can contain 600 mg or more of sodium. We call for the low-sodium product, which for the equivalent amount has less than one-third the sodium. Be sure to look for the lowest-sodium Bloody Mary mix you can find if you opt for that ingredient. Most regular mixes contain over 1,000 mg of sodium in 8 ounces.


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Nutritional Analysis
Per serving
Calories Per Serving
247
Total Fat
7.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.5 g
Monounsaturated Fat
4.0 g
Cholesterol
0 mg
Sodium
233 mg
Carbohydrates
40 g
Fiber
8 g
Sugar
5 g
Protein
11 g
Calcium
58 mg
Potassium
667 mg

Dietary Exchanges


2 starch, 2 vegetable, 1 fat

 




This recipe is reprinted with permission from American Heart Association Eat Less Salt, Copyright © 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.