Broccoli, Cherry Tomato, and Pasta Salad

Very Healthy
Health score
88%
Broccoli, Cherry Tomato, and Pasta Salad
45 min.
4
335kcal

Suggestions

Looking for a delicious and nutritious meal that's sure to impress? Look no further than this Broccoli, Cherry Tomato, and Pasta Salad! With a health score of 88, this dish is not only tasty but also very healthy, making it perfect for anyone looking to maintain a balanced diet.

This versatile recipe can be enjoyed as a side dish, lunch, main course, or main dish, and it's ready in just 45 minutes, making it a great option for busy weeknights or a last-minute gathering. Each serving contains only 335 calories, so you can indulge in this tasty dish without any guilt.

The recipe calls for a variety of fresh, vibrant ingredients, including artichoke hearts, balsamic vinegar, black pepper, broccoli florets, capers, cherry tomatoes, crumbled feta cheese, fresh herbs, garlic, lemon juice, low-fat buttermilk, and sliced mushrooms. The combination of these ingredients creates a symphony of flavors that will tantalize your taste buds.

To make this salad, you'll need a food processor, a bowl, and a cutting board. First, prepare the herb mixture and set aside some for the dressing. Then, create a smooth, flavorful dressing using the reserved herb mixture, cottage cheese, and other ingredients. Next, steam the broccoli and cool it before combining it with the rest of the salad ingredients in a large bowl. Finally, pour the dressing over the salad and toss until everything is well combined.

With its high protein, fat, and carb content, this Broccoli, Cherry Tomato, and Pasta Salad is a well-rounded meal that will keep you satisfied and energized. Give it a try and discover a new favorite dish that's both healthy and delicious!

Ingredients

  • 14 ounce artichoke hearts rinsed halved drained canned
  • tablespoon balsamic vinegar 
  • 0.3 teaspoon pepper black
  • cups broccoli florets 
  • tablespoons capers 
  • cups cherry tomatoes halved
  • ounces feta cheese crumbled
  • 0.5 cup parsley fresh
  • 0.3 cup basil fresh
  • 0.3 cup basil fresh
  • tablespoon optional: dill fresh chopped
  •  garlic clove peeled
  •  garlic clove peeled
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest grated
  • 0.3 cup buttermilk low-fat
  • 0.3 cup cottage cheese 2% low-fat
  • 12  mint leaves 
  • 2.5 cups mushrooms sliced
  • 2.5 cups mushrooms sliced
  • tablespoon olive oil extra virgin extra-virgin
  • Dash pepper black
  • tablespoon red wine vinegar 
  • cups rotini pasta cooked uncooked ( 4 ounces pasta)
  • 0.5 cup shallots minced

Equipment

  • food processor
  • bowl
  • cutting board

Directions

  1. To prepare herb mixture, combine first 6 ingredients on a cutting board; finely chop, and reserve 3 tablespoons. Set remaining herb mixture aside.
  2. To prepare the dressing, place the reserved 3 tablespoons herb mixture in a food processor. Drop 2 garlic cloves through the food chute with food processor on; process until minced.
  3. Add cottage cheese and next 6 ingredients (cottage cheese through dash of pepper) to food processor; process until smooth. Stir in feta.
  4. To prepare salad, steam broccoli, covered, 5 minutes or until crisp-tender. Cool.
  5. Combine remaining herb mixture, broccoli, mushrooms, and remaining ingredients in a large bowl.
  6. Pour dressing over salad; toss well.

Nutrition Facts

Calories335kcal
Protein21.98%
Fat22.24%
Carbs55.78%

Properties

Glycemic Index
140.63
Glycemic Load
13.23
Inflammation Score
-10
Nutrition Score
35.859565320222%

Flavonoids

Eriodictyol
1.11mg
Hesperetin
0.85mg
Naringenin
0.05mg
Apigenin
16.32mg
Luteolin
1.75mg
Isorhamnetin
0.04mg
Kaempferol
17.88mg
Myricetin
1.25mg
Quercetin
12.74mg

Nutrients percent of daily need

Calories:334.74kcal
16.74%
Fat:8.73g
13.43%
Saturated Fat:2.98g
18.65%
Carbohydrates:49.27g
16.42%
Net Carbohydrates:39.05g
14.2%
Sugar:12.42g
13.8%
Cholesterol:13.97mg
4.66%
Sodium:815.38mg
35.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.42g
38.84%
Vitamin K:308.02µg
293.35%
Vitamin C:178.8mg
216.72%
Vitamin B2:0.9mg
53.21%
Selenium:35.9µg
51.29%
Vitamin A:2417.18IU
48.34%
Manganese:0.91mg
45.56%
Folate:171.64µg
42.91%
Fiber:10.22g
40.9%
Phosphorus:381.69mg
38.17%
Potassium:1313.91mg
37.54%
Vitamin B6:0.72mg
36%
Copper:0.67mg
33.72%
Vitamin B5:3.25mg
32.47%
Vitamin B3:6.45mg
32.25%
Iron:4.44mg
24.69%
Calcium:233.97mg
23.4%
Magnesium:84.85mg
21.21%
Vitamin B1:0.31mg
20.96%
Zinc:2.54mg
16.91%
Vitamin E:2.39mg
15.94%
Vitamin B12:0.44µg
7.32%
Vitamin D:0.3µg
1.98%
Source:My Recipes