Ingredients
Tomato Basil Vinaigrette:
1 Tbsp tomato paste
2 Tbsp red wine vinegar
1/2 tsp dried basil
1/4 tsp garlic powder
1/4 tsp sugar
1/4 tsp salt
1/4 tsp freshly cracked black pepper
6 Tbsp olive oil
Salad:
1/2 lb. rotini pasta
1 lb. broccoli
1/2 cup diced red onion
1/4 cup unsalted sunflower seeds
4 oz. feta
Instructions
Prepare the vinaigrette first. Whisk together the tomato paste, red wine vinegar, basil, garlic powder, sugar, salt, and pepper in a bowl until smooth. Begin to whisk in the olive oil, one tablespoon at a time, until fully incorporated. Set the vinaigrette aside.
Cook the rotini pasta according to the package directions (boil for 7-10 minutes, or until tender). Drain the pasta in a colander. Rinse briefly with cool water to cool off the pasta. Drain well.
While the pasta is cooking, cut the broccoli florets off the stems, then roughly chop the florets into small, bite-sized pieces. Finely dice the red onion.
Once the pasta has drained, transfer it to a large bowl. Add the chopped broccoli, red onion, and sunflower seeds. Crumble the feta over top. Drizzle the dressing into the bowl and then gently toss the ingredients until they are evenly combined and everything is coated in dressing. Serve immediately or refrigerate until ready to eat.
Key Points About Ingredients:
- Broccoli is an excellent source of vitamin C and vitamin K, and using it raw or barely blanched preserves its nutritional punch and satisfying crunch.
- Sunflower seeds add a delightful nutty texture and are rich in vitamin E, healthy polyunsaturated fats, and magnesium.
- Feta cheese brings a creamy, tangy contrast to the salad and contributes calcium and protein without adding a heavy calorie load.
- Tomato paste provides a concentrated source of lycopene, an antioxidant linked to heart health, and forms the flavorful base of the vinaigrette.
- Red wine vinegar brightens the dressing with acidity that balances the richness of the olive oil and salty feta.
- Extra-virgin olive oil is the backbone of the vinaigrette and supplies heart-healthy monounsaturated fats.
Key Nutritional Insights:
- Each serving provides a solid dose of fiber from both the rotini pasta and the broccoli, supporting digestive health.
- The olive oil-based vinaigrette contributes beneficial monounsaturated fats, making this salad a heart-friendly choice.
- Broccoli is one of the top vegetable sources of vitamin C, and a single serving of this salad delivers well over 50% of the daily recommended intake.
- The combination of pasta and sunflower seeds provides a good source of plant-based protein and complex carbohydrates for sustained energy.
- Feta cheese adds calcium to support bone health while keeping saturated fat relatively moderate compared to other cheeses.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories580
- Standard DV% Daily Value*
- Total Fat36 g72 g50%
- Saturated Fat8 g20 g40%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat19 g
- Cholesterol25 mg300 mg8.33%
- Sodium520 mg2300 mg22.61%
- Total Carbohydrate52 g275 g18.91%
- Dietary Fiber5 g28 g17.86%
- Total Sugars5 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein16 g50 g32%
- Vitamin D (Cholecalciferol)4 mcg20 mcg20%
- Calcium185 mg1300 mg14.23%
- Iron3 mg18 mg16.67%
- Potassium520 mg4700 mg11.06%
- Vitamin A620 mcg900 mcg68.89%
- Vitamin C (Ascorbic Acid)85 mg90 mg94.44%
- Vitamin E (Tocopherol)5 mg15 mg33.33%
- Vitamin K95 mcg120 mcg79.17%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)3.5 mg16 mg21.88%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate80 mcg400 mcg20%
- Vitamin B12 (Cobalamine)0.4 mcg2.4 mcg16.67%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline45 mg550 mg8.18%
- Phosphorus290 mg1250 mg23.2%
- Iodine8 mcg150 mcg5.33%
- Magnesium55 mg420 mg13.1%
- Zinc1.8 mg11 mg16.36%
- Selenium28 mcg55 mcg50.91%
- Copper0.3 mg0.9 mg33.33%
- Manganese1.1 mg2.3 mg47.83%
- Chromium8 mcg35 mcg22.86%
- Molybdenum35 mcg45 mcg77.78%
- Chloride310 mg2300 mg13.48%
