Eat Smart  |  Posted 12.23.14

Minestrone Salad

Minestrone Salad

This make-ahead dish includes lots of good-for-you, fiber-rich ingredients, including whole wheat pasta, beans, broccoli, and other vegetables. If the broccoli upsets your stomach, you can leave it out and use more of the other vegetables. If you like broccoli, feel free to add another cup.

For a nice presentation, serve on lettuce leaves with tomato slices.

Makes 13 servings
Prep Time: 30 minutes or less
Total Time: 30 minutes or less

Ingredients

  • 12 ounces whole wheat elbow, fusilli, or other shaped pasta
  • 2 to 3 cups small broccoli florets
  • 1 (15-ounce) can Great Northern beans, rinsed and drained
  • 4 scallions, white and green parts, thinly sliced
  • 2 carrots, sliced in half lengthwise and sliced
  • 1 zucchini, cut into rounds and sliced into strips
  • 1 red or green bell pepper, seeded and chopped
  • 1 to 1 1/2 cups regular or reduced-fat Italian salad dressing
  • salt and freshly ground black pepper

Instructions

  1. Prepare the pasta according to the package directions. During the last 3 minutes of cooking, add the broccoli to the pot. After draining, rinse with cold water.
  2. Meanwhile, in a large bowl, combine the beans, scallions, carrots, zucchini, and bell pepper. Add the drained pasta mixture and 1 cup of the salad dressing and stir gently to incorporate. Add more dressing if needed. Season with salt and pepper.

Nutritional Information Per Serving (about 1 cup): Calories 180; Total Fat 6 g; Total Carbohydrate 29 g; Dietary Fiber 5 g; Sugars 4 g; Protein 6 g; Sodium 350 mg

Source: What to Eat During Cancer Treatment, American Cancer Society