Southwest Orzo and Bean Salad

Excellent as a salad or served with chips!

Serves 4


  • 2/3 cup dried orzo pasta
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 1/2 cups corn kernels; fresh-cut, thawed frozen, or drained canned
  • 1 firm ripe tomato (1/2 pound), rinsed, cored, and chopped
  • 1/3 cup fresh cilantro, chopped
  • 1/4 cup green onions or chives, thinly sliced
  • 1 teaspoon grated lime peel
  • 1/3 cup plus 1 tablespoon lime juice
  • About 1/2 teaspoon pepper
  • Salt
  • 1 ripe avocado (10 ounces), peeled and pitted
  • 1/4 cup nonfat sour cream
  • Corn tortilla chips (optional)

Preparation: In a 3- to 4-quart pan over high heat, bring 1 1/2 to 2 quarts water to a boil. Add pasta and cook until barely tender to bite, 9 to 11 minutes. Drain and rinse with cold water.

In a large bowl, mix pasta, beans, corn, tomato, cilantro, onions, lime peel, 1/3 cup lime juice, 1/2 teaspoon pepper, and salt to taste.

In a small bowl, mash avocado with 1 tablespoon lime juice and sour cream. Add salt and pepper to taste. Equally mound pasta salad on dinner plates. Top with dollops of the avocado mixture.

Notes: Can be served with chips for a nice appetizer as well.


Amount Per Serving

Cals: 335 From Fat: 27

Total Fat: 9.9g

Cholesterol: 1.5mg

Sodium: 210mg

Total Carb: 54g

Dietary Fiber: 7.4g

Sugars: na

Protein: 12g