Introduction
Welcome to a vibrant and delightful dish that is perfect for any occasion! This High-Protein Italian Pasta Salad is not just a feast for the eyes, but it’s also bursting with flavor and nutrition. The combination of al dente pasta, protein-rich chickpeas, and a medley of colorful vegetables creates a refreshing salad that’s satisfying and delicious. Enjoy it as a hearty lunch, a side dish for dinner, or a crowd-pleasing option for your next picnic!
Ingredients
- 8 oz pasta (penne or rotini)
- 1 cup cooked chickpeas
- 1 cup cherry tomatoes, halved
- 1 cup cucumbers, diced
- 1/2 cup red onion, diced
- 1/2 cup bell peppers, diced (any color)
- 1/2 cup mozzarella balls, halved
- 1/4 cup black olives, sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp Italian seasoning
- 1/2 tsp garlic powder
- Salt and pepper to taste
Prep Time, Cook Time, Total Time, Yield
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 40 minutes
Yield: 6 servings
Directions and Instructions
- Begin by cooking the pasta according to the package directions. Once cooked, drain and rinse under cold water until the pasta is cool.
- In a large mixing bowl, combine the cooled pasta, chickpeas, cherry tomatoes, cucumbers, red onion, bell peppers, mozzarella balls, black olives, and freshly chopped parsley.
- In a separate small bowl, whisk together the olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and pepper until well blended.
- Pour the dressing over the pasta salad and gently toss all the ingredients together until everything is nicely 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.
- Serve chilled or at room temperature. Enjoy every colorful, delicious bite!
Notes or Tips
This pasta salad is highly versatile! Feel free to use any vegetables you have on hand or prefer. Bell peppers can be swapped with zucchini, and you could add some spinach or arugula for extra greens. Make ahead for meal prep, as the flavors will develop even more overnight in the fridge!
Cooking Techniques
Cooking your pasta to al dente is key to a great pasta salad—it ensures the pasta holds its shape and doesn’t get mushy when mixed with the dressing. Rinsing with cold water not only stops the cooking process but also cools the pasta down quickly, making it ready to combine with your fresh ingredients.
FAQ
Can I make this salad ahead of time? Yes, absolutely! This salad keeps well in the refrigerator for 2-3 days, making it an excellent choice for meal prep.
Can I add protein to this salad? Definitely! Grilled chicken, shrimp, or even some diced avocado would be delicious additions to boost the protein content.
Conclusion
This High-Protein Italian Pasta Salad is not only a great source of nutrients but also a delightful way to enjoy a variety of flavors and textures in one bowl. Perfect for gatherings or as a meal prep dish, it brings a touch of the Mediterranean to your table. So grab your favorite pasta and fresh ingredients, and let’s make this deliciously satisfying salad that you and your loved ones will rave about!