This High-Protein Veggie Pasta Salad is a vibrant, colorful, and incredibly satisfying dish that proves you don’t need meat to pack in the protein. By using chickpea pasta as the base and loading it up with fresh, crunchy vegetables, this salad is as nutritious as it is delicious.
Tossed in a bright, zesty red wine vinaigrette and finished with salty feta and fresh herbs, it is the perfect make-ahead meal for healthy weekday lunches, summer picnics, or a hearty side dish at your next barbecue.
Recipe Details
- Flavor Profile: A Mediterranean-inspired blend of tangy red wine vinaigrette, salty black olives and feta, and the bright, aromatic freshness of basil and parsley.
- Texture: Chewy, satisfying chickpea pasta pairs perfectly with the crisp crunch of raw broccoli, bell peppers, cucumbers, and juicy cherry tomatoes.
- Time: 15 minutes prep, 10 minutes cook time, 30 minutes chill time.
- Difficulty: Easy. It simply requires boiling pasta, chopping vegetables, and whisking a quick dressing.
What You’ll Need
To make this recipe, you will need a large pot for boiling the pasta and a large mixing bowl to hold all the bulky vegetables. A small jar with a tight-fitting lid or a small bowl with a whisk is perfect for emulsifying the dressing. The ingredients rely on a protein-packed pasta alternative (like Banza), plenty of fresh produce, and simple pantry-staple dressing components.
Ingredient Notes
- Chickpea Pasta – Using 8 oz of chickpea rotini (like Banza) completely transforms the macro profile of this salad, adding tons of fiber and plant-based protein. Rotini is great because the spirals catch the dressing.
- Broccoli Florets – Finely chopping the 1.5 cups of broccoli is key. Smaller pieces integrate better with the pasta and absorb the vinaigrette beautifully without being too tough to chew raw.
- English Cucumber – These are sweeter and have thinner skins and fewer seeds than regular cucumbers, meaning you don’t even need to peel them.
- Fresh Herbs – Do not skip the fresh parsley and basil! A 1/4 cup of each adds an essential layer of bright, summery flavor that dried herbs just can’t replicate.
- Fat-Free Feta Cheese – Adds a creamy, salty bite while keeping the salad light and healthy.
- Red Wine Vinegar & Dijon Mustard – These form the tangy, punchy base of the dressing, while the mustard acts as an emulsifier to keep the oil and vinegar mixed.
- Extra Virgin Olive Oil – Since this is a raw dressing, use a high-quality olive oil for the best flavor.
Add-ins and Substitutions
- Protein – If you want even more protein, toss in some grilled chicken breast, diced salami, or a can of rinsed chickpeas.
- Greens – Stir in a handful of fresh arugula or baby spinach right before serving for extra leafy greens.
- Cheese – Mini mozzarella pearls (bocconcini) or crumbled goat cheese make great substitutes for feta.
- Pasta – If you aren’t a fan of chickpea pasta, lentil pasta, whole wheat pasta, or regular rotini work perfectly fine (though the protein content will vary).
How to Make High-Protein Veggie Pasta Salad
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook the chickpea noodles according to the package instructions. Important: Error on the lesser of the time frame given on the box. Overcooked chickpea pasta crumbles easily and can get mushy.
- Make the Dressing: While the pasta cooks, combine the extra virgin olive oil, red wine vinegar, dijon mustard, minced garlic, salt, and pepper in a small container or jar. Whisk (or shake) together well until completely emulsified and combined. Set aside.
- Rinse and Cool: Once the noodles are cooked, drain them immediately in a colander and rinse them thoroughly with cold water. This stops the cooking process and removes excess starch so they don’t stick together.
- Assemble: Transfer the cooled pasta to a large mixing bowl. Add the chopped red bell pepper, cucumber, broccoli, cherry tomatoes, red onion, parsley, basil, crumbled feta, and drained black olives.
- Dress and Toss: Pour the prepared dressing over the top of the salad ingredients. Mix gently but thoroughly to ensure everything is evenly coated in the vinaigrette.
- Chill: Store the bowl in the refrigerator for at least 30 minutes before serving. This resting time is crucial to let the flavors develop and soak into the pasta.
- Serve: Before serving, give it one more stir, taste, and season with additional salt and pepper if needed.
Pro Tip: Rinsing regular pasta is usually a culinary faux-pas, but it is mandatory for chickpea and lentil pastas! Rinsing removes the thick, cloudy starch that alternative pastas release, preventing your salad from turning gummy and clumpy when cooled.
Recipe Tips
- Chop Uniformly: Try to chop all your vegetables into small, bite-sized pieces that are roughly the same size as the pasta. This ensures you get a little bit of everything in each bite.
- Taste Before Serving: Pasta absorbs a lot of flavor as it sits. You may find it needs an extra pinch of salt, a splash of vinegar, or a drizzle of olive oil right before you serve it.
- Herb Prep: Chop your basil right before adding it to the bowl to prevent the edges from turning black (bruising).
FAQs
- Is this recipe gluten-free? Yes! As long as you use a certified 100% chickpea pasta (like Banza), this entire dish is naturally gluten-free.
- How long does this pasta salad last in the fridge? It keeps incredibly well in an airtight container in the refrigerator for up to 4 days. The vegetables stay surprisingly crunchy!
- Can I serve this warm? This specific recipe is designed to be eaten cold or at room temperature, as the raw vegetables and feta cheese are best enjoyed chilled.
Serving Suggestions
- Lunch: Portion this out into individual containers for a satisfying, plant-powered meal-prep lunch all week long.
- Cookouts: Serve alongside grilled burgers, hot dogs, or BBQ ribs.
- Seafood: This pairs beautifully with a piece of grilled salmon or garlic butter shrimp.
Make This Recipe in Advance
- Prep: You can chop all the vegetables and whisk the dressing 1-2 days in advance, storing them separately in the fridge.
- Assembly: You can assemble the entire salad a day ahead. In fact, making it 12-24 hours in advance allows the pasta to really marinate in the dressing, making it even more flavorful!
High-Protein Veggie Pasta Salad
- Total Time: 55 minutes
- Yield: 4 Large Servings 1x
Description
This High-Protein Veggie Pasta Salad is a vibrant, colorful, and incredibly satisfying dish that proves you don’t need meat to pack in the protein. By using chickpea pasta as the base and loading it up with fresh, crunchy vegetables, this salad is as nutritious as it is delicious. Tossed in a bright, zesty red wine vinaigrette and finished with salty feta and fresh herbs, it is the perfect make-ahead meal for healthy weekday lunches, summer picnics, or a hearty side dish at your next barbecue.
Ingredients
The Pasta & Veggies
- 8 oz Chickpea Rotini pasta (e.g., Banza)
- 1.5 cups broccoli florets, finely chopped (approx. 125g)
- 1 cup cherry tomatoes, halved or chopped (approx. 145g)
- 1/2 English cucumber, chopped (approx. 135g)
- 1/2 red bell pepper, chopped (approx. 110g)
- 1/4 cup red onion, finely chopped
- 1 can (2.25 oz) sliced black olives, drained
- 1.5 oz fat-free feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
The Zesty Vinaigrette
- 1/4 cup extra virgin olive oil (approx. 50g)
- 4 tablespoons red wine vinegar (approx. 50g)
- 1 tablespoon Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper, to taste
Instructions
Cook the Pasta
Bring a large pot of salted water to a boil. Cook the chickpea noodles according to the package instructions. Crucial: Err on the lower end of the cooking time range. Overcooked chickpea pasta crumbles easily and can become mushy.
Make the Dressing
While the pasta cooks, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper in a small jar or bowl. Emulsify: Whisk or shake until completely combined and creamy. Set aside.
Rinse & Cool
Once the noodles are cooked, drain them immediately in a colander. Rinse: Rinse thoroughly with cold water. This stops the cooking process and removes excess starch so they don’t stick together.
Assemble
Transfer the cooled, drained pasta to a large mixing bowl. Add: Toss in the chopped bell pepper, cucumber, broccoli, tomatoes, red onion, parsley, basil, crumbled feta, and black olives.
Dress & Toss
Pour the prepared dressing over the salad. Mix: Mix gently but thoroughly to ensure every spiral and veggie is coated in the vinaigrette.
Chill
Cover and refrigerate for at least 30 minutes before serving. Develop: This resting time allows the flavors to meld and the pasta to absorb the dressing.
Serve
Give it one final stir, taste for seasoning (add more salt/pepper/vinegar if needed), and serve cold.
Notes
The Rinsing Rule: While rinsing regular wheat pasta is usually a “no-no,” it is mandatory for legume-based pastas like chickpea or lentil varieties. Rinsing removes the thick, starchy coating that these pastas release, preventing your salad from turning gummy and clumpy as it cools.
Chop Size: Chop the broccoli and other veggies into small, uniform pieces (roughly the size of a pasta spiral). This ensures you get a perfect mix of textures in every bite without large chunks overpowering the dish.
Flavor Absorption: Pasta absorbs dressing as it sits. If serving the next day, you might want to drizzle a little extra olive oil or vinegar right before serving to wake the flavors back up.
Storage: This salad keeps incredibly well in an airtight container in the fridge for up to 4 days, making it ideal for meal prep.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (+ 30 min chill)
- Category: Salad / Main
- Method: Boiling / Chopping
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1/4 of Recipe
- Calories: 340
- Sugar: 5g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 14g
- Cholesterol: 5mg
Keywords: high protein pasta salad, banza pasta recipes, chickpea pasta salad, vegetarian meal prep, healthy lunch ideas, gluten free pasta salad, mediterranean diet recipes
