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Blog & Recipes

White Bean Pasta Salad

Find it challenging taking a lunch to work everyday? Bored with the same old sandwich, or find yourself buying lunch each weekday? Weekday lunches should not only be healthy, but easy and no-fuss for busy school and work day mornings. Here's where this White Bean Pasta Salad comes in! Filled with energy-dense pasta, fibre-rich greens, and white beans to pack in protein, fibre, and calcium - this pasta salad is super easy to prepare ahead of time and pull out of the fridge to take on busy weekday mornings. If you try this recipe, tag us in your photos on Facebook and Instagram @VancouverDietitians!


Pasta Salad:

  • 2 cups dry small-shaped pasta (bow-ties, shells, corkscrew)

  • 2 tbsp olive oil

  • 1 can (16oz) white beans, drained and rinsed

  • 1 ½ cups cherry tomatoes, chopped

  • ½ red onion, thinly sliced

  • 2 cups arugula

  • ¼ cup chopped parsley


  • 1 ½ tbsp dijon mustard

  • Juice of 1 lemon

  • 4 tbsp olive oil

  • Salt + pepper to taste


  1. Cook the pasta according to instructions on the box, and then drain and rinse with cold water

  2. Transfer the pasta to a large bowl, sprinkle with olive oil and mix until the oil is evenly distributed

  3. Add the beans, tomatoes, onion, arugula, and parsley and stir gently

  4. Whisk the dressings ingredients in a small bowl and then pour over the pasta and combine until well incorporated

  5. Store in an airtight container in the fridge

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