Department of Health & Human Services
Premiers Active April

Recipe of the week: Rainbow pasta

Full of colour, texture and flavour – every mouthful of this recipe is a winner. You can experiment with other herbs and dressing combinations to suit your tastes.

The leftovers are great for a work or school lunch too. Just remember to keep it in the fridge or pack an ice block in the lunchbox to keep cool.

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients Rainbow Pasta_crop

  • 300 g green beans, ends trimmed, cut into 3cm pieces
  • 200 g spiral or bowtie pasta (3 cups cooked)
  • 420 g can reduced-salt corn kernels, drained
  • 420 g can no-added-salt four bean mix, drained
  • 250 g punnet cherry tomatoes, halved
  • 1 medium red capsicum, seeded and cut into 2-3cm pieces
  • 1/2 red onion, peeled and finely chopped
  • 1/2 cup fat-free semi-sundried tomatoes, drained and chopped
  • 1/2 cup flat leaf parsley, finely chopped
  • 1/2 cup basil leaves, shredded

For the dressing:

  • 1 1/2 tbs Dijon mustard
  • 1/2 tbs honey
  • 1/2 tbs white vinegar
  • 1/2 tbs water

Cooking method

  1. Bring a medium-sized saucepan of water to the boil. Add beans and simmer for 2 minutes until they are bright green. Remove beans with a slotted spoon and refresh under cold water. Alternatively cook beans in the microwave on HIGH (100%) for 2 minutes with a tablespoon of water in a microwave-safe bowl.
  2. Add pasta to the boiling water and cook according to packet directions until just tender.
  3. Drain well and add to a large serving bowl with drained beans and remaining salad ingredients.
  4. In a small jug, mix together dressing ingredients then pour over salad. Toss until well combined.
  5. Serve immediately or enjoy cold the next day.


  • Replace tinned corn with kernels removed from 1 fresh cob which has been steamed or microwaved on HIGH (100% power) for 3 minutes.
  • Add a small chopped avocado just before serving.

Nutrition information

per serve per 100g
Energy 1370 kJ 327 kJ
Protein 14.5 g 3.5 g
Fat, total 2 g 0.5 g
— saturated 0.3 g 0.1 g
Carbohydrate 56 g 13.4 g
— sugars 13.1 g 3.1 g
Sodium 438.7 mg 105 mg
Fibre 12.3 g 3 g


Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:20 pm


Yourself today!

What's happening
around victoria

  • Broadmeadows Aquatic and Leisure Centre
    41-85 Tanderrum Way, Broadmeadows VIC 3047
  • Lakes Entrance parkrun
    30 March 2019

Daily Activity Tips

Physical activity helps promote healthy growth and development, build strong bones and muscles, helps improve sleep and helps improve confidence and self esteem in children.

© Department of Health & Human services, State Government of Victoria
Privacy Statement:
Copyright & Disclaimer Notice: