This Black Bean Spaghetti Is an Excellent Ingredient for A Healthy Gluten Free Pasta Salad. Add Some Lean, Baked Chicken and You’ll Have A Hearty Salad to Have as A Side or A Meal on Its Own.
What Is Black Bean Pasta?
Black bean pasta is gluten free pasta. Not only is it coeliac friendly, it is vegan and GMO free.
It is made from organic black bean flour and water. That’s it!
It is low in calories and carbohydrates and is the perfect healthy alternative.
The black bean spaghetti is thin, much more like a linguini or a long flat skinny noodle. Its flavour does resemble that of beans and it’s slightly chewy in texture.
Let’s Talk About Tarragon
Although tarragon is a popular leafy green in French cuisine, it’s not as common a herb as parsley, basil or coriander. It has slender and pointy leaves and is a little floppy in nature. You can use the herb in its entirety or you can pick the leaves off the stem.
It has a unique flavour that is far from overpowering. It has subtle anise and vanilla undertones and is an essential ingredient in Bearnaise sauce and widely used for flavouring vinegar. Perfect for a salad dressing with a difference.
When Is Tarragon In Season?
Tarragon is available more so throughout the year in countries of a warmer climate. In cooler areas, you’ll only be able to find tarragon in the spring and summer.
An interesting fact about the tarragon is that when it is introduced to heat, it can turn quite bitter. Therefore, if you’re picking fresh tarragon during warmer weather, do taste it first to ensure it won’t spoil your dish.
Where Can I Find Tarragon?
You will be able to find fresh tarragon in the herb section of your supermarket. If they are not available, make your way to a fine food market or a farmers’ market. If you’re desperate, you can certainly look for them in the dried herb aisles.
Popular Uses for Tarragon
Apart from Bearnaise sauce, tarragon is perfectly paired with fish and poultry. It also goes very well with cheese, eggs, cream and potatoes.
I simply couldn’t go past an oldie but a goodie and baked the chicken in this recipe with mustard and fresh tarragon leaves.
Why I Love Gluten Free Pasta Salad with Tarragon Mustard Chicken
I am lucky enough to have access to several well stocked supermarkets. One of which has an excellent array of gluten free and organic pastas. I have been looking at the black bean spaghetti for some time and apart from being curious about its tastes, I was looking for a healthy pasta option that would also look striking. Black coloured pasta! How cool!
I then decided to complement it with marinated chicken tenderloins in the oven as well marinated roasted capsicums. This allowed me to create a pasta salad with no dressing, adding to the clean eating recipe. Just good quality olive oil, salt and pepper.
I was surprised by how good the pasta tasted! In the absence of flour, the texture of the black bean spaghetti is quite different with a lot less bounce. It is more noodle like rather than pasta like. The marinated roasted capsicum provided the “dressing” for this recipe and that’s all that was really needed. This is a gluten free pasta salad with simple and familiar flavours.
How to Make Gluten Free Pasta Salad with Tarragon Mustard Chicken
How to Cook the Black Bean Pasta?
Cooking this gluten free pasta is no different to any other dry pasta.
Bring a medium sized pot of water to the boil. Add the black bean pasta. Reduce to a simmer and cook for 6-8 minutes or until al dente. Remove from the pot, run under cold water to stop the cooking process and set aside.
How to Bake the Chicken
Turn the oven on to 220°C or 425°F.
Cut the chicken strips into large bite sizes. Marinate with Dijon mustard, Worcestershire sauce, tarragon, juice of ¼ lemon and chopped garlic clove.
Using a baking dish, put marinated chicken tenderloins in the oven for 12 minutes.
Remove and set aside.
How to Make the Rest of the Salad
Thinly slice salad onion.
In a medium sized mixing bowl, add baby spinach, basil, salad onion and baked chicken. Add juice of ¼ lemon and 1 tbsp olive oil. Toss until well combined.
Thinly slice the marinated roasted capsicum.
In another medium sized mixing bowl, add the cooked black bean spaghetti and marinated roasted capsicum. Add 1 tbsp of the oil from the marinated roasted capsicum, generous amount of salt and some pepper. Toss until well combined.
How to Assemble the Salad
Divide the pasta mix into 4. Then place one portion in a large ladle. Using a fork, twirl the pasta whilst it’s in a ladle to create a twirled portion. Place on the other half of the plate. Repeat for the other 3 portions.
Season with salt and pepper.
Add basil for garnish.
This pasta salad with tarragon mustard chicken is also perfect to have as a meal on its own or packed for school or work lunch the next day. Its understated flavours and healthy ingredients make it a substantial meal to have if you’re watching what you’re eating.
More Budget Friendly Salad Recipes:
Gluten Free Pasta Salad with Tarragon Mustard Chicken
- Turn the oven on to 220°C or 425°F.
- Cut the chicken strips into large bite sizes. Marinate with Dijon mustard, Worcestershire sauce, tarragon, juice of ¼ lemon and chopped garlic clove. Place it in a baking dish and put in the oven for 12 minutes. Remove and set aside.
- Bring a medium sized saucepan to the boil. Add the black bean spaghetti and bring it down to a simmer. Boil for 6-8 minutes or until al dente.When cooked, drain pasta in a colander and run under cold water to stop the cooking process. Set it aside and let it dry.
- Thinly slice salad onion.
- In a medium sized mixing bowl, add baby spinach, basil, salad onion and baked chicken. Add juice of ¼ lemon and 1 tbsp olive oil. Toss until well combined.
- Thinly slice the marinated roasted capsicum.
- In another medium sized mixing bowl, add the cooked black bean spaghetti and marinated roasted capsicum. Add 1 tbsp of the oil from the marinated roasted capsicum, generous amounts of salt and some pepper. Toss until well combined.
- On a flat plate, place the spinach, basil, salad onion and chicken salad in a heap, to one side.
- Divide the pasta mix into 4. Then place one portion in a large ladle. Using a fork, twirl the pasta whilst it’s in a ladle to create a twirled portion. Place on the other half of the plate. Repeat for the other 3 portions.
- Season with salt and pepper.
- Add basil for garnish. Serve.
- You can use any wheat free pasta for this recipe.
- If you’re not following a gluten free diet, any spaghetti can be used for this recipe.
- You can substitute tarragon with dill, rosemary or oregano.
- You can use chicken thigh for this recipe if you prefer something a bit more moist.
- You can use hot English mustard when baking the chicken if you’re after something with a little more kick. Wholegrain mustard can also be used if that’s your preference.
- You can use shallots if you can’t find salad onion.
- Remove the onion and garlic to make this recipe Low FODMAP.