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Easy High Protein Vegetarian Pasta Salad Recipe for Quick Healthy Meals

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A light yet filling vegetarian pasta salad packed with protein from chickpeas and whole wheat pasta, perfect for quick healthy meals and picnics.

Ingredients

Scale
  • 8 ounces (225 g) whole wheat rotini or penne pasta (brown rice pasta for gluten-free)
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 small red bell pepper, diced
  • 1/4 cup red onion, finely chopped (optional)
  • 1/2 cup crumbled feta cheese (omit for vegan version)
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 garlic clove, minced
  • Salt and black pepper, to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 g) of whole wheat pasta and cook according to package instructions, about 8-10 minutes until al dente. Drain and rinse under cold water to stop cooking and cool the pasta. Set aside to drain thoroughly (about 10 minutes).
  2. In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon Dijon mustard, 1 teaspoon honey, minced garlic, salt, and pepper. Adjust seasoning to taste.
  3. While pasta cooks, dice 1 medium cucumber, halve 1 cup cherry tomatoes, dice 1 small red bell pepper, finely chop 1/4 cup red onion (optional), and chop 1/4 cup fresh parsley.
  4. In a medium bowl, combine the cooled pasta, drained chickpeas, diced veggies, crumbled feta cheese, and parsley. Pour the dressing over everything.
  5. Gently toss the salad until evenly coated. Add a splash more olive oil or lemon juice if it feels dry. Taste and adjust salt and pepper if needed.
  6. Refrigerate for at least 30 minutes before serving to let flavors meld. Serve chilled or at room temperature.

Notes

Do not skip rinsing the pasta after cooking to prevent stickiness. For best flavor, chill the salad for at least 30 minutes before serving. Dressing may separate after chilling; stir before serving. To make vegan, omit feta or substitute with vegan cheese or toasted nuts. Protein can be boosted by adding cooked lentils, edamame, or tofu.

Nutrition

Keywords: vegetarian pasta salad, high protein pasta salad, healthy pasta salad, quick pasta salad, chickpea pasta salad, whole wheat pasta salad, easy vegetarian meals

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