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- 2 cups whole grain pasta (fusilli or penne) - 1 cup cooked chickpeas (canned, drained, and rinsed) - 1 cup cherry tomatoes, halved - 1 medium cucumber, diced - 1/2 cup red bell pepper, diced - 1/4 cup red onion, finely chopped - 1/4 cup fresh parsley, chopped These main ingredients make your pasta salad healthy and tasty. Whole grain pasta adds fiber. Chickpeas boost protein and make it filling. Fresh veggies add crunch and color. - 1/2 cup feta cheese, crumbled - 1/4 cup sunflower seeds Feta cheese gives the salad a creamy touch. Sunflower seeds add a nice crunch. You can mix and match based on your taste. - 3 tablespoons extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon Dijon mustard - Salt and pepper to taste The dressing ties everything together. Olive oil adds richness. Lemon juice gives a fresh zing. Dijon mustard adds a bit of spice. Adjust salt and pepper to make it perfect for you. {{ingredient_image_1}} - First, bring a large pot of salted water to a boil. - Add 2 cups of whole grain pasta. Cook it according to the package instructions. - Aim for al dente texture, which usually takes around 8 to 10 minutes. - Once cooked, drain the pasta and rinse it under cold water to stop the cooking. - While the pasta cooks, chop your vegetables. - Use 1 cup of cherry tomatoes, halved, and 1 medium cucumber, diced. - Dice 1/2 cup of red bell pepper and finely chop 1/4 cup of red onion. - Place all the chopped veggies into a large mixing bowl. - Now, add the chilled pasta to the bowl with the veggies. - Include 1 cup of cooked chickpeas, and if you like, toss in 1/2 cup of crumbled feta cheese. - Add 1/4 cup of sunflower seeds and 1/4 cup of chopped parsley for extra flavor and texture. - For the best taste, let the salad chill in the fridge for at least 30 minutes. - Serve it in a large bowl or on individual plates. - You can garnish with extra sunflower seeds and parsley for a nice touch. To cook pasta perfectly, aim for al dente. This means the pasta should be firm yet tender. Here are my tips: - Use salted water. It adds flavor to the pasta. - Check the package for cooking times. Start checking a minute early. - After cooking, drain and rinse the pasta under cold water. This stops the cooking process and helps it cool. You can easily customize your pasta salad. Swap out proteins based on your taste. Here are some ideas: - Use cooked chicken for a hearty option. - Try diced tofu for a vegan choice. - Add more chickpeas for extra protein. You can also play with spices and herbs. Fresh herbs like basil or dill can brighten the salad. Try adding: - A pinch of garlic powder for a kick. - A sprinkle of smoked paprika for depth. To make your salad sing with flavor, consider these tips: - Add a splash of red wine vinegar for tang. - Use a mix of olive oil and avocado oil for richness. - Balance the dressing flavors. Taste it first. If it’s too sour, add a bit of honey or maple syrup. These tricks will elevate your salad and keep it fresh and exciting! Pro Tips Cook Pasta Al Dente: Make sure to cook the pasta just until al dente for the best texture. This will help it hold up well in the salad without becoming mushy. Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes. This enhances the flavors and allows the ingredients to meld together beautifully. Customize Your Veggies: Feel free to swap in your favorite vegetables or whatever you have on hand. Bell peppers, zucchini, or even broccoli can make great additions! Use Fresh Herbs: Fresh herbs like basil or cilantro can elevate the flavor of your pasta salad. Add them just before serving for the best impact. {{image_2}} You can switch up the protein in your pasta salad. For a tasty option, add cooked chicken. Just shred or cube it to mix well. If you prefer a plant-based choice, use tofu. Press it to remove water, then cube and sauté. Both options boost protein and add flavor. If you want high-protein alternatives, try lentils or edamame. These legumes pack a punch and mix well. They keep the dish healthy and filling. For those who need gluten-free pasta, options like brown rice or quinoa pasta work great. They give you the same texture and taste without gluten. When it comes to fresh veggies, choose what's in season. Swap cherry tomatoes for zucchini or bell peppers for asparagus. Seasonal vegetables add variety and freshness. The dressing can change the whole salad vibe. Instead of olive oil and lemon, try balsamic vinegar for a sweet twist. You can also use yogurt for a creamy dressing. Creamy dressings often feel rich, while vinaigrettes are light and zesty. Experiment with both to find your favorite flavor. Just remember to taste as you mix! To keep your high protein pasta salad fresh, store it in the fridge. Use an airtight container. This helps maintain its taste and texture. Make sure to seal the lid tightly. This way, no air gets in to spoil your salad. It's best to eat the salad within three to five days. Can it be frozen? Yes, but the texture may change. If you want to freeze it, do so without the dressing. Pack it in a freezer-safe container. For thawing, place it in the fridge overnight. When ready to serve, add fresh dressing for the best flavor. How long does it stay fresh? The salad lasts about three to five days in the fridge. Signs of spoilage include a sour smell or mushy vegetables. If you see any mold, throw it away. Trust your senses; if it doesn't look or smell right, it's best to discard it. To make high protein pasta salad, follow these simple steps: 1. Cook the pasta: Boil salted water, add whole grain pasta, and cook until al dente. Drain and cool. 2. Chop vegetables: Dice cherry tomatoes, cucumber, red bell pepper, and red onion. 3. Mix the ingredients: In a bowl, combine cooled pasta, chickpeas, veggies, feta, sunflower seeds, and parsley. 4. Prepare the dressing: Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper. 5. Toss everything: Pour dressing over salad and mix well. 6. Chill: Let it cool in the fridge for about 30 minutes. Common mistakes to avoid: - Don't overcook the pasta; it should be firm. - Rinse pasta in cold water to stop cooking. - Avoid skipping the chilling step; it enhances flavor. You can boost protein with various ingredients. Here are some ideas: - Grilled chicken or turkey - Tofu or tempeh for a vegan option - Edamame or lentils for plant-based protein - Quinoa adds texture and protein - Hard-boiled eggs for extra richness Quick nutrition facts: - Chickpeas provide around 15 grams of protein per cup. - Whole grain pasta has about 8 grams of protein per serving. Yes, you can make this salad ahead of time! Here’s how: - Preparation in advance: Make the salad a day ahead. Store it in the fridge. - Best practices for flavor improvement: Chilling allows flavors to blend. Add fresh herbs just before serving for a burst of freshness. This blog post covered how to make a tasty, high-protein pasta salad. We discussed key ingredients like whole grain pasta and chickpeas. You learned step-by-step instructions, tips for customization, and ways to store your salad. In conclusion, this salad is flexible and fun. Feel free to change the ingredients to suit your taste. Enjoy exploring different flavors and making it your own!

High Protein Pasta Salad

A nutritious and filling pasta salad packed with protein from chickpeas and feta cheese, perfect for a healthy meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 cups whole grain pasta (fusilli or penne)
  • 1 cup cooked chickpeas (canned, drained, and rinsed)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup feta cheese, crumbled (optional)
  • 1/4 cup sunflower seeds
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • to taste salt and pepper

Instructions
 

  • Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole grain pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process.
  • Prepare the Vegetables: While the pasta is cooking, chop the cherry tomatoes, cucumber, red bell pepper, and red onion. Place them in a large mixing bowl.
  • Combine Ingredients: Add the chilled pasta, cooked chickpeas, feta cheese (if using), sunflower seeds, and chopped parsley to the bowl with the vegetables.
  • Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning to taste.
  • Toss Salad: Pour the dressing over the pasta salad and gently toss everything together until well combined. Ensure the dressing evenly coats all the ingredients.
  • Chill and Serve: For best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving.

Notes

For best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving.
Keyword healthy, high protein, pasta salad