Poblano Pasta Salad

Poblano Pasta Salad

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From: Diabetic Living Magazine

Pasta salad with a kick! This pasta salad can be made with healthy whole-grain pasta and the spice comes from the poblano chile peppers.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 1 medium fresh poblano chile pepper (see Tip)
  • 1 medium red sweet pepper
  • ½ medium sweet onion, cut into ½-inch slices
  • 4 ounces dried whole wheat rotini pasta, dried whole grain penne pasta, or dried whole grain bow tie pasta (about 1⅔ cups)
  • ¼ cup chopped tomatoes
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons toasted pumpkin seed (pepitas)
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 1 ounce queso fresco cheese, crumbled


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Halve poblano pepper and sweet pepper. Remove seeds and membranes. Place poblano pepper, sweet pepper, and onion slices cut sides down, on foil-lined baking sheet. Roast in oven about 20 minutes or until pepper skins and onion are lightly charred. Wrap peppers in the foil and let stand for 20 to 30 minutes or until cool enough to handle. Peel off skin. Coarsely chop peppers and onion.
  2. Meanwhile, cook pasta according to package directions. Drain well. Rinse well with cold water; drain again.
  3. In a large bowl combine cooked pasta, poblano peppers, sweet pepper, onion, tomatoes, cilantro, and pumpkin seed. Set aside.
  4. To prepare the dressing: in a screw-top jar combine vinegar, olive oil, garlic, salt, and pepper. Cover and shake well. Pour dressing over pasta and vegetables; toss gently to combine. Garnish each serving with a sprinkle of queso fresco.
  • Tip: Because chile peppers, such as poblanos, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 146 calories; 5 g fat(1 g sat); 2 g fiber; 20 g carbohydrates; 5 g protein; 12 mcg folate; 3 mg cholesterol; 3 g sugars; 779 IU vitamin A; 65 mg vitamin C; 41 mg calcium; 2 mg iron; 138 mg sodium; 173 mg potassium
  • Nutrition Bonus: Vitamin C (108% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 fat, 1 starch, 1 vegetable

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