Southwestern Pasta Toss

Health score
29%
Southwestern Pasta Toss
45 min.
4
390kcal

Suggestions


Welcome to a burst of flavors with our Southwestern Pasta Toss! This vibrant dish is perfect for those who crave a wholesome meal without sacrificing taste. Combining the heartiness of black beans and the sweet crunch of corn with colorful Santa Fe Salsa, this pasta toss is a delightful fusion of textures and tastes that will transport your palate straight to the Southwest.

With just a little prep time, you can whip up this delightful recipe in 45 minutes, making it ideal for a quick lunch or as a satisfying side dish at dinner. Rich in nutritional benefits, it’s not only tasty but packed with protein, fiber, and vibrant veggies. The earthy black beans and zesty salsa come together beautifully with the corkscrew pasta, creating a dish that’s filling and guilt-free at only 390 calories per serving.

The fresh cilantro and lime juice add a refreshing zing, ensuring every bite bursts with flavor. Plus, the touch of grated Parmesan cheese brings a creamy finish that ties everything together. Whether you’re serving it as a main course or a side to complement your favorite grilled proteins, this Southwestern Pasta Toss is sure to impress family and friends alike. Get ready to savor this refreshing dish that’s as enjoyable to make as it is to eat!

Ingredients

  • 15 ounce black beans drained canned
  • cup kernel corn whole frozen thawed
  • 0.3 cup cilantro leaves fresh chopped
  • clove garlic minced
  • 0.5 teaspoon ground cumin 
  • tablespoon juice of lime 
  • teaspoon olive oil 
  • tablespoons parmesan cheese grated
  • ounce rotini uncooked (corkscrew pasta)
  • 1.8 cups santa fe salsa 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat; drain.
  2. Place pasta in a serving bowl.
  3. Add Santa Fe Salsa, and toss gently. Set aside.
  4. Coat a medium nonstick skillet with cooking spray; add oil.
  5. Place over medium heat until hot.
  6. Add garlic and cumin, and saute 30seconds. Stir in corn and beans. Cook, stirring constantly, untilthoroughly heated.
  7. Add corn mixture, cilantro, cheese, and lime juice to pasta mixture, and toss gently.
  8. Serve immediately.

Nutrition Facts

Calories390kcal
Protein17.31%
Fat8.38%
Carbs74.31%

Properties

Glycemic Index
27.25
Glycemic Load
17.1
Inflammation Score
-7
Nutrition Score
18.45043464912%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Myricetin
0.01mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:390.42kcal
19.52%
Fat:3.68g
5.67%
Saturated Fat:0.87g
5.46%
Carbohydrates:73.51g
24.5%
Net Carbohydrates:62.23g
22.63%
Sugar:5.93g
6.59%
Cholesterol:2.17mg
0.73%
Sodium:1263.81mg
54.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.13g
34.26%
Selenium:39.25µg
56.07%
Manganese:0.95mg
47.26%
Fiber:11.28g
45.13%
Phosphorus:293mg
29.3%
Potassium:812.54mg
23.22%
Copper:0.46mg
23.11%
Folate:91.67µg
22.92%
Magnesium:90.98mg
22.75%
Iron:3.53mg
19.63%
Vitamin B6:0.35mg
17.73%
Vitamin B1:0.25mg
16.71%
Vitamin B3:3.22mg
16.12%
Vitamin A:644.47IU
12.89%
Vitamin B2:0.22mg
12.71%
Zinc:1.84mg
12.29%
Vitamin E:1.65mg
10.99%
Calcium:108.71mg
10.87%
Vitamin C:7.32mg
8.87%
Vitamin K:8.63µg
8.22%
Vitamin B5:0.69mg
6.93%
Source:My Recipes