Introduction
This High Protein Italian Pasta Salad is not only vibrant and colorful, but it’s also packed with nutrition that will keep you fueled throughout the day. Perfect for a quick lunch or as a refreshing side dish at your next gathering, this delightful salad combines the wholesome goodness of whole wheat pasta with a medley of fresh vegetables and protein-rich chickpeas. Each bite bursts with flavor, making it a favorite among family and friends!
Ingredients
- 8 ounces whole wheat pasta
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup bell pepper (any color), diced
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Italian seasoning
- 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 wheat pasta according to the package instructions. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down.
- In a large mixing bowl, combine the chickpeas, halved cherry tomatoes, diced cucumber, finely chopped red onion, diced bell pepper, sliced black olives, crumbled feta cheese, and chopped parsley, creating a colorful and nutritious base.
- In a separate small bowl, whisk together the olive oil, red wine vinegar, Italian seasoning, and a sprinkle of salt and pepper to create a zesty dressing.
- Add the cooled pasta to the bowl of fresh vegetables and pour the dressing over the top.
- Toss everything together gently until well combined, ensuring each ingredient is coated in the flavorful dressing.
- Cover the salad and refrigerate it for at least 30 minutes before serving to let the flavors meld beautifully.
Notes or Tips
For an extra boost of protein, you can add grilled chicken or turkey to the salad. Additionally, feel free to swap out any vegetables based on what you have on hand or your personal preferences. This salad also tastes even better the next day as the ingredients continue to marinate!
Cooking Techniques
Cooking pasta al dente is key to maintaining the perfect texture in your salad. Be sure to rinse the pasta in cold water after draining to prevent it from sticking together. Incorporating a variety of fresh herbs and textured veggies not only enhances flavor but also adds visual appeal to your dish, making it quite irresistible!
FAQ
Can I make this salad ahead of time? Absolutely! This pasta salad keeps well in the refrigerator for up to 3 days, making it a great option for meal prep.
What other ingredients can I add? You can customize this salad with your favorite ingredients, such as artichoke hearts, sun-dried tomatoes, or spiced roasted vegetables for an added depth of flavor.
Conclusion
This High Protein Italian Pasta Salad is a delightful dish that everyone will enjoy. With its beautiful colors, nutritious ingredients, and the tangy flavor of a well-crafted dressing, it makes for a perfect addition to any meal. Whether served at a summer picnic or as a standalone lunch, it’s sure to leave you and your guests satisfied and craving more. Enjoy every bite!