Southwest Black Bean Pasta Salad Recipe
I absolutely love this recipe because it strikes the perfect balance between wholesome and flavorful, with the whole wheat pasta and vibrant veggies mingling in a delightful medley that feels like a fiesta in a bowl. Plus, the creamy avocado and zesty lime dressing bring all the fresh, bold flavors together, making every bite feel like a mini-vacation for my tastebuds!
My Black Bean Pasta Salad, a zesty Southwest dish, is an excellent source of plant-based protein and fiber. Whole wheat pasta makes it super filling and revitalizing, though it shouldn’t make anybody feel weighed down.
The blended avocado (trust me when I say; use a food processor or blender and don’t try to mash it into submission with a fork) yields a creamy dressing that coats the pasta and veggies uniformly, allowing me to savor the bright flavors of the cherry tomatoes, red bell pepper, and corn with every (very large) bite.
Ingredients
Whole Wheat Pasta:
Contains nearly half of the RDA of folate, a B vitamin involved in numerous metabolic processes.
Contains many phytonutrients.
Some are antioxidants, while others help reduce inflammation and bolster the immune system.
High in potassium, which helps lower blood pressure.
None of these nutrients is unique to beans.
However, beans are unique in that they supply all these nutrients at once.
Black Beans:
High in protein and fiber, providing nutrition from plant sources.
Cherry Tomatoes:
Improves immune health through sweetness and antioxidants.
Red Bell Pepper:
Vitamin C source.
Vitamin C is a potent antioxidant.
So, it is really necessary for immune function and skin health.
The relation of vitamin C with immune function and skin health is unbreakable.
Avocado:
Fats that are good for the heart, and a texture that is creamy, and rich in vitamins.
Cilantro:
Herb that has detoxifying propensities and tastes really good.
Lime Juice:
Delivers tangy zest and vitamin C, amplifying taste.
Ingredient Quantities
- 8 oz whole wheat pasta (such as rotini or penne)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup olive oil
- 3 tablespoons fresh lime juice
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt and pepper, to taste
- Optional: 1/4 cup crumbled feta or cotija cheese
Instructions
1. Prepare the pasta as per the packet directions until it is firm to the bite. Remove from the heat, then drain and wash the pasta in cold water to ensure it does not continue to cook.
2. In a sizable mixing bowl, meld the black beans that have been drained and rinsed, the cherry tomatoes that have been halved, the diced red bell pepper, and the finely chopped red onion and corn.
3. Put in the bowl with the vegetables the pasta that has been cooked and cooled.
4. Avocado that is diced should be folded in gently, with care taken not to leave it in any state reminiscent of a mash.
5. Whisk together in a small bowl the olive oil, fresh lime juice, ground cumin, chili powder, salt, and pepper to make the dressing.
6. Drizzle the dressing onto the pasta and vegetable mixture, tossing to ensure that all ingredients are coated evenly.
7. Chopped fresh cilantro is what I was asking you to sprinkle over the salad. It is not to be used as a garnish; this should happen before the tossing-about I described earlier. After this, and only this, consider the salad done.
8. Sample the salad. If it needs more zing, add extra salt, pepper, or lime juice.
9. Top with crumbled feta or cotija cheese for extra flavor, if desired.
10. Chill for up to 60 minutes to let the flavors meld before serving if you’re not quite ready to serve. But do serve this soup very soon; it is best freshly made as the flavors are at their peak.
Equipment Needed
1. Large pot
2. Colander
3. Large mixing bowl
4. Small bowl
5. Whisk
6. Cutting board
7. Chef’s knife
8. Measuring cups
9. Measuring spoons
10. Serving spoon or salad tongs
FAQ
- Q:Can I use a different kind of pasta for this salad? A: Yes, you can use any kind of pasta you prefer, such as quinoa pasta or pasta that’s gluten-free. Just ensure you cook it to the al dente stage for the best possible texture.
- Q:How do I store leftovers? A: Keep the salad in a sealed container in the fridge for 3 days maximum. When you’re ready to eat, add the avocado; its presence in the salad helps maintain the dish’s freshness while you’re devouring it.
- Q:Can this salad be made spicier? A: To up the ante on the heat level, mix in some diced jalapeños or just a few brave shakes of cayenne pepper in the dressing.
- Q:Is it possible to make this salad ahead of time? A: It is, indeed, possible to make it a day ahead. For optimal freshness, add the avocado and cilantro right before service.
- Q:Can I use lemon instead of lime juice in the dressing? A: Yes, you can use lemon juice as a substitute, but lime gives a more genuine Southwest taste.
- Q:How can this recipe be converted to be vegan?
A: Just leave out the feta or cotija cheese or use a cheese alternative that’s derived from plants. - Q:Can I use canned corn for this recipe? A: You can use canned corn; it works very well. Just be sure to drain it well before mixing it into the salad.
Substitutions and Variations
Alternative pastas can give your meals a whole new look and taste. The following path-to-real-food pastas—and the ingredient lists of each—help create satisfying, nutrient-dense dishes that keep you from missing your bowl of, well, pasta.
Whole Wheat Pasta: 70%/30% blend of whole wheat flour/semolina.
Quinoa Pasta: 25% quinoa flour, 70% other ancient grains and/or legume flours.
Gluten-Free Pasta: 100% brown rice flour; 100% corn flour; 100% sorghum flour; or some mix of these, along with some starch like tapioca or potato starch.
Depending on your preference or what you have on hand, you can throw any combination of these path-to-real-food pastas into the pot to cook. You’ll end up with a dish that tastes like you’ve just cooked up some pasta.
Swap out black beans for either chickpeas or kidney beans for a different take on flavor and texture.
You can substitute regular diced tomatoes or grape tomatoes for the cherry tomatoes.
Substitute green, yellow, or orange bell pepper for red bell pepper in the following recipe for a different taste and color.
If you are someone who really does not like cilantro, change it out for fresh parsley or basil.
Pro Tips
1. Preparation Order: Prepare and chop all your ingredients before cooking the pasta. Having everything ready to go will make the assembly much smoother and will ensure the avocado doesn’t brown while waiting.
2. Cold Water Rinse: After cooking the pasta, rinse it under cold water until it’s completely cooled. This stops the cooking process and also helps prevent the pasta from sticking together, keeping the salad light and fresh.
3. Fresh Lime Juice Tip: For more flavor, roll the lime on the counter with your palm before slicing—it will release more juice. Fresh lime juice is crucial for that burst of freshness.
4. Dressing Adjustment: Make a little extra dressing and keep it aside. Before serving, you might find the salad has absorbed some of the dressing, so add a bit more for an extra kick of flavor.
5. Cheese Mixture Sample: If you’re adding cheese, try a mix of feta and cotija for a blend of creamy and salty flavors that complement the salad really well. Use it as a final touch to give a richer taste contrast.
Southwest Black Bean Pasta Salad Recipe
My favorite Southwest Black Bean Pasta Salad Recipe
Equipment Needed:
1. Large pot
2. Colander
3. Large mixing bowl
4. Small bowl
5. Whisk
6. Cutting board
7. Chef’s knife
8. Measuring cups
9. Measuring spoons
10. Serving spoon or salad tongs
Ingredients:
- 8 oz whole wheat pasta (such as rotini or penne)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup olive oil
- 3 tablespoons fresh lime juice
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt and pepper, to taste
- Optional: 1/4 cup crumbled feta or cotija cheese
Instructions:
1. Prepare the pasta as per the packet directions until it is firm to the bite. Remove from the heat, then drain and wash the pasta in cold water to ensure it does not continue to cook.
2. In a sizable mixing bowl, meld the black beans that have been drained and rinsed, the cherry tomatoes that have been halved, the diced red bell pepper, and the finely chopped red onion and corn.
3. Put in the bowl with the vegetables the pasta that has been cooked and cooled.
4. Avocado that is diced should be folded in gently, with care taken not to leave it in any state reminiscent of a mash.
5. Whisk together in a small bowl the olive oil, fresh lime juice, ground cumin, chili powder, salt, and pepper to make the dressing.
6. Drizzle the dressing onto the pasta and vegetable mixture, tossing to ensure that all ingredients are coated evenly.
7. Chopped fresh cilantro is what I was asking you to sprinkle over the salad. It is not to be used as a garnish; this should happen before the tossing-about I described earlier. After this, and only this, consider the salad done.
8. Sample the salad. If it needs more zing, add extra salt, pepper, or lime juice.
9. Top with crumbled feta or cotija cheese for extra flavor, if desired.
10. Chill for up to 60 minutes to let the flavors meld before serving if you’re not quite ready to serve. But do serve this soup very soon; it is best freshly made as the flavors are at their peak.