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