Tex-Mex Pasta Salad

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A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
10 mins
Additional Time:
5 mins
Total Time:
15 mins
Servings:
1
Yield:
3 cups
Nutrition Profile:
High-Calcium Bone-Health Diabetes-Friendly Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure High-Fiber Heart-Healthy Vegetarian Egg-Free Low-Calorie
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Ingredients

  • 1 tablespoon tomatillo salsa

  • 1 tablespoon low-fat plain Greek yogurt

  • 1 cup cherry tomatoes, halved

  • ¾ cup chopped red bell pepper

  • ¾ cup frozen shelled edamame (4 oz.), cooked according to package directions, drained and cooled

  • ½ cup cooked orzo, preferably whole-wheat, cooled

  • ¼ cup chopped red onion

  • 2 tablespoons shredded pepper Jack cheese

  • ⅛ teaspoon salt

  • ⅛ teaspoon ground pepper

  • Hot sauce, to taste

  • 1 tablespoon toasted pepitas (see Tip)

  • Lime wedge, for serving

Directions

  1. Whisk salsa and yogurt in a small bowl. Set aside.

  2. Combine tomatoes, bell pepper, edamame, orzo, onion, and cheese in a bowl. Add salt, pepper, and the salsa dressing; toss to combine. Season with hot sauce to taste, sprinkle with pepitas, and serve with lime wedge, if desired.

Tips

Tip: Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: they come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at nuts.com and elsewhere. To toast: Set a small pan over medium heat and add pepitas. Cook, stirring frequently, until lightly browned, about 1 to 2 minutes.

To make ahead: Cook pasta up to 1 day ahead and refrigerate.

Originally appeared: Diabetic Living Magazine, Summer 2019

Nutrition Facts (per serving)

403 Calories
13g Fat
51g Carbs
24g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 3 cups
Calories 403
% Daily Value *
Total Carbohydrate 51g 18%
Dietary Fiber 15g 55%
Total Sugars 14g
Protein 24g 48%
Total Fat 13g 17%
Saturated Fat 3g 17%
Cholesterol 14mg 5%
Vitamin A 5079IU 102%
Vitamin C 177mg 197%
Folate 358mcg 90%
Sodium 520mg 23%
Calcium 213mg 16%
Iron 4mg 21%
Magnesium 134mg 32%
Potassium 1229mg 26%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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