Introduction
Welcome to a sunny Italian escape right in your kitchen! This High Protein Italian Pasta Salad is not only vibrant and colorful but also packed with flavors and nutrients. Perfect for a warm day, picnics, or meal prep, this delightful dish combines wholesome ingredients that come together to create a refreshing salad. The combination of whole grain pasta, hearty chickpeas, and creamy mozzarella will leave you feeling satisfied and energized! Let’s get started on this delicious journey.
Ingredients
- 8 oz whole grain pasta
- 1 cup canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1/2 cup diced red onion
- 1/2 cup black olives, sliced
- 1/2 cup bell pepper, diced
- 1 cup cubed mozzarella cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
Prep Time, Cook Time, Total Time, Yield
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 45 minutes
Yield: 6 servings
Directions and Instructions
- Begin by cooking the whole grain pasta according to the package directions. Once it’s al dente, drain it and rinse under cold water to cool it down and prevent sticking.
- In a large mixing bowl, combine the cooked pasta, chickpeas, cherry tomatoes, diced cucumber, red onion, black olives, bell pepper, cubed mozzarella cheese, and freshly chopped parsley. Give it a gentle stir to mix everything well.
- In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, and a pinch of salt and pepper. This will be your dressing.
- Pour the vibrant dressing over the pasta mixture and toss gently to ensure everything is evenly coated.
- Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes. This resting time allows the flavors to meld beautifully.
- When you’re ready to serve, enjoy the salad chilled or at room temperature, savoring the burst of flavors from each bite!
Notes or Tips
This pasta salad is incredibly versatile! Feel free to customize it by adding your favorite vegetables like spinach or artichokes. You can also experiment with different cheeses such as feta or goat cheese for a unique twist. If you prefer a little more zing, try adding a squeeze of fresh lemon juice before serving!
Cooking Techniques
Cooking pasta to the perfect al dente texture is key in this recipe. Look for a slightly firm bite; it will absorb the dressing and maintain its texture even while chilled. Additionally, slicing the vegetables uniformly ensures that every bite is a delightful mix of colors and flavors!
FAQ
Can I make this salad ahead of time? Absolutely! This salad is perfect for meal prep. Just be sure to store it in an airtight container in the fridge, and it will keep well for up to three days.
How can I make it vegan? The salad is easily made vegan by omitting the mozzarella cheese or substituting it with a plant-based cheese alternative.
Conclusion
This High Protein Italian Pasta Salad is more than just a healthy dish; it’s a celebration of flavors that is sure to satisfy everyone at the table. Whether you’re hosting a gathering, preparing lunches for the week, or simply indulging in a solo meal, this salad is the perfect companion. So grab your ingredients, and enjoy a taste of Italy that’s both delightful and nourishing!