Buffalo Chickpea Pasta Salad

This Buffalo Chickpea Pasta Salad is a fun twist on the classic pasta salad with bold flavors and a spicy kick! It’s packed with protein from chickpeas, crunchy veggies, and the tangy, spicy flavor of buffalo sauce. Perfect for a light lunch, meal prep, or as a crowd-pleasing side dish for gatherings.

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40  

Yield: 8 servings

Recipe Tools You Use:

1. Garlic Press
2. Wire whisk
3. a big pot
4. Sharp knife
5. bowl
6. skillet
7. kitchen tongs

Buffalo Chickpea Pasta SaladRecipe Video:

Ingredients:

1. 12 oz pasta (penne, rotini, or bowtie work great)
2. 1 can chickpeas (15 oz), drained and rinsed
3. 1/2 cup buffalo sauce (store-bought or homemade)
4. 1/2 cup celery, diced
5. 1/2 cup carrots, shredded or diced
6. 1/2 cup cherry tomatoes, halved
7. 1/2 red onion, thinly sliced
8. 1/4 cup green onions, chopped
9. 1/2 cup crumbled blue cheese (optional)
10. 1/4 cup fresh parsley, chopped

For the Ranch Dressing:

1. 1/3 cup Greek yogurt or sour cream
2. 1/4 cup mayonnaise
3. 1 tablespoon fresh lemon juice
4. 1 garlic clove, minced
5. 1 teaspoon dried dill
6. 1 teaspoon dried parsley
7. Salt and pepper, to taste

Instructions:

Step 1: Cook the Pasta

Begin by bringing a large pot of salted water to a boil. Once boiling, add your pasta and cook it according to the instructions on the package until it reaches an al dente texture. After cooking, drain the pasta and rinse it with cold water to cool it off. Allow it to sit aside until it is completely cooled.

Step 2: Prep the Chickpeas and Veggies

While the pasta is cooling, drain and rinse the chickpeas. Chop the celery, either shred or chop the carrots, cut the cherry tomatoes in half, and slice the red onion and green onions thinly.

Step 3: Toss Chickpeas in Buffalo Sauce

In a medium bowl, toss the drained chickpeas with buffalo sauce, making sure they’re evenly coated. Set aside to let the flavors soak in while you prepare the rest of the salad.

Step 4: Make the Ranch Dressing

In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, minced garlic, dried dill, and dried parsley. Season with salt and pepper to taste. Adjust the consistency with a little water or extra lemon juice if needed. Set aside.

Step 5: Assemble the Salad

In a large mixing bowl, combine the cooled pasta, buffalo chickpeas, celery, carrots, cherry tomatoes, and red onion. Toss everything gently together.

Step 6: Add the Dressing

Drizzle the ranch dressing over the salad, tossing gently to coat everything evenly. The creamy ranch balances the heat from the buffalo sauce, giving the salad a perfect flavor contrast.

Step 7: Add Blue Cheese and Herbs

If you love blue cheese, gently fold in the crumbled blue cheese for that classic buffalo pairing. Sprinkle the salad with freshly chopped parsley and green onions for a fresh, herby finish.

Step 8: Serve or Chill

You can serve the salad right away at room temperature, or pop it in the fridge for about 30 minutes to let the flavors come together. Give it one last toss before serving.

Tips:

• Make It Vegan: Skip the blue cheese and use a dairy-free ranch dressing to make this salad vegan-friendly.
• Add Extra Protein: For more protein, add grilled chicken, tofu, or extra chickpeas.
• Customize the Heat: If you prefer a milder salad, reduce the buffalo sauce or add extra ranch to balance the spice.
• Meal Prep Option: This salad holds up well in the fridge for up to 3 days. If you’re making it ahead of time, store the ranch dressing separately and add it before serving to keep the pasta from getting soggy.

This Buffalo Chickpea Pasta Salad is a flavor-packed dish that brings a satisfying mix of spice, crunch, and creamy goodness. It’s a perfect combination for buffalo sauce lovers and a great dish to have on hand for any occasion.

Nutrition Information (Per Serving):

Health Benefits:

1. Protein-Rich: Chickpeas and Greek yogurt provide plant-based and dairy protein for muscle repair and growth.
2. Good Source of Fiber: Chickpeas and veggies like celery and carrots provide fiber, supporting digestion and gut health.
3. Heart Health: The olive oil in buffalo sauce and ranch dressing provides heart-healthy fats.
4. Anti-Inflammatory: The garlic, parsley, and onions are known to have anti-inflammatory properties.
5. Rich in Vitamins: Carrots and cherry tomatoes are packed with vitamin A and C, boosting immune function and eye health.
6. Improves Hydration: The high-water content of celery and cucumber helps keep you hydrated.
7. Bone Health: If included, blue cheese and Greek yogurt add calcium, supporting strong bones.
8. Gut-Friendly: Greek yogurt in the dressing provides probiotics, promoting a healthy gut.
9. Low Glycemic: Chickpeas have a low glycemic index, helping to maintain stable blood sugar levels.
10. Energy Boosting: The combination of carbohydrates and protein helps replenish energy and aid in recovery, making it a great post-workout meal.

Storage Instructions:

• Refrigeration: Store in an airtight container in the fridge for up to 3 days.
• Tip: Keep the ranch dressing separate until serving to prevent the salad from becoming soggy.

Reheat & Reuse Instructions:

Reheating

• This salad is best enjoyed cold or at room temperature. No reheating is necessary.

Reuse Ideas:

• Add More Protein: Stir in grilled chicken, tofu, or extra chickpeas to make it a more substantial meal.
• Make a Wrap: Use the salad as a filling in a tortilla or flatbread for a buffalo chickpea wrap.
• Top a Bowl: Use the salad as a base and top it with extra greens or roasted vegetables for a hearty meal bowl.

This Buffalo Chickpea Pasta Salad is packed with flavor, texture, and nutrition, making it perfect for quick meals, potlucks, or as a tasty, prep-ahead option.

FAQ’s

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