This salad has everything—great nutrition, eye-appeal, an explosion of flavours—and it’s so easy to throw together for a casual summer get-together. Crispy seitan slivers are a hearty addition to this full-meal salad.
Pesto:
1 cup (250 mL) fresh basil leaves
1/2 cup (125 mL) chopped fresh parsley
1/4 cup (60 mL) pecan halves
2 Tbsp (30 mL) reduced-fat egg-free mayonnaise
2 Tbsp (30 mL) low-sodium vegetarian broth
1 garlic clove
Salad:
6 oz (180 g) farfalle (bowtie pasta)
10 oz (285 g) seitan, cut into slivers
2 Tbsp (30 mL) cornstarch
2 Tbsp (30 mL) extra-virgin olive oil
6 sun-dried tomato halves removed from oil
1 cup (250 mL) sliced marinated artichoke hearts, rinsed well and drained
1/2 large red bell pepper, seeded and diced
2 Tbsp (30 mL) chopped kalamata olives
8 cups (2 L) baby mixed greens
1/4 cup (60 mL) fat-free vinaigrette or Italian dressing
To make pesto, process all pesto ingredients in food processor until very smooth.
Cook pasta according to directions; drain in colander.
While pasta boils, toss seitan with cornstarch. Heat olive oil in large, heavy skillet over high heat. Add seitan slivers and stir-fry until golden and a bit crispy. Remove from skillet and place on paper towels to drain.
Combine cooked pasta, seitan, sun-dried tomato halves, artichoke hearts, red pepper, and olives together in large bowl. Add pesto and combine well.
Divide baby salad greens equally among 5 plates and drizzle each with about 2 1/2 tsp (12 mL) fat-free vinaigrette or Italian dressing. Place 1/5 of pasta salad in centre of each pile of greens and serve immediately.
Serves 5.
Each serving contains: 285 calories; 15 g protein; 8 g total fat (0 g sat. fat, 0 trans fat); 45 g carbohydrates; 5 g fibre; 297 mg sodium
source: “Seitan“, alive #358, August 2012
