Hearty Soybean and Cheddar Pasta Salad

Name: Hearty Soybean and Cheddar Pasta Salad
Prep time: 20 min
Total time: 1 h 30 min
Yield: 6
Ingredients: 3 tablespoons canola or olive oil; 1/4 cup red wine vinegar; 1 teaspoon Italian seasoning; 1/2 teaspoon salt; 1/4 teaspoon pepper; 1/4 teaspoon garlic powder; 1 cup uncooked penne pasta (3 oz); 1 box (10 oz) frozen soybeans (about 2 cups); 2 large tomatoes, coarsely chopped (2 cups); 1 medium cucumber, coarsely chopped (1 cup); 2 small yellow bell peppers, coarsely chopped (1 cup); 3 oz Cheddar cheese, cut into 1/2-inch cubes (3/4 cup)

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Prep 20 min
Total 1 hr 30 min
Ingredients 12
Servings 6

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Ingredients

Dressing

3 tablespoons canola or olive oil
1/4 cup red wine vinegar
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder

Salad

1 cup uncooked penne pasta (3 oz)
1 box (10 oz) frozen soybeans (about 2 cups)
2 large tomatoes, coarsely chopped (2 cups)
1 medium cucumber, coarsely chopped (1 cup)
2 small yellow bell peppers, coarsely chopped (1 cup)
3 oz Cheddar cheese, cut into 1/2-inch cubes (3/4 cup)

Directions

1

In small bowl, beat all dressing ingredients with wire whisk until well mixed.
2

Cook and drain pasta as directed on package. Rinse with cold water; drain.
3

Meanwhile, cook soybeans as directed on package. Rinse with cold water; drain.
4

In large bowl, toss pasta, soybeans, remaining salad ingredients and dressing. Cover and refrigerate at least 1 hour before serving.

Expert Tips

tip 1
Edamame is the Japanese name for fresh green soybeans, tasty little, bright green gems that are high in protein and easily digested. The soybeans are picked before they are completely mature and are often sold in their fuzzy green pods. Fresh edamame is available spring through fall in raw or ready-to-eat forms at co-ops, natural-foods stores or large supermarkets. Raw beans should be steamed 20 minutes before eating and are usually served chilled. They’re also available frozen in boxes or bags. Once cooked, edamame can be served right in the pods as a fun appetizer or snack, and it can be shelled and used in salads or other cold or hot side dishes.

Nutrition Information

270 Calories, 15g Total Fat, 12g Protein, 22g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 270

Calories from Fat: 130

Total Fat: 15g; 22%

Saturated Fat: 4g; 19%

Trans Fat: 0g

Cholesterol: 15mg; 5%

Sodium: 350mg; 14%

Potassium: 480mg; 14%

Total Carbohydrate: 22g; 7%

Dietary Fiber: 4g; 18%

Sugars: 5g

Protein: 12g

% Daily Value*:

Vitamin A: 15%; 15%

Vitamin C: 90%; 90%

Calcium: 10%; 10%

Iron: 10%; 10%

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;

Carbohydrate Choice

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.