Pasta Salad with Soybeans and Miso Dressing

Ingredients: 

¼ cup dried soybeans, soaked overnight in cold water
1 pound tomatoes, seeded and chopped
¼ pounds carrots, shredded
¼ pounds snow peas, trimmed
½ pounds fusilli (spiral) pasta
1 tablespoon plus 1 teaspoon light miso
¼ teaspoon ground ginger or ½ teaspoon fresh minced ginger
¼ teaspoon black pepper
¼ cup plain, low-fat yogurt
¼ cup cold water
1 tablespoon chopped parsley
1 teaspoon toasted sesame seeds

Preparation:

Drain the soybeans, add fresh cold water to cover and bring to a boil over medium heat. Cover the pan, reduce the heat to low and simmer 1 hour, or until soybeans are just tender. Skim off skins, which will float to the surface and discard.

While the soybeans are cooking, bring a medium-size saucepan of water to a boil and blanch the snow peas 30 seconds, or until they turn bright green; rinse under cold running water and set aside to drain.

Drain the soybeans and set aside to cool. Bring a large pot of water to a boil. Cook pasta 10 minutes or according to package directions.

For the dressing, stir together the miso, ginger and pepper in a small bowl. Gradually stir in the yogurt, then add ¼ cup of cold water and stir until smoothly blended; set aside.

Cut the snow peas into slivers. When the pasta is done, drain, rinse under cold water and set aside.

To serve, place pasta, tomatoes, carrots, snow peas and soybeans in a large bowl. Pour on the dressing, sprinkle the salad with parsley and sesame seeds, and toss gently to combine.

Serves 4

Nutritional Analysis per serving:

Calories: 348 kcals

Protein: 18g

Fat: 7g

Cholesterol: trace

Fiber: 7.5g

Sodium: 356mg

 

Recipe adapted from The Wellness Lowfat Cookbook by The Wellness Cooking School and The University of California at Berkley