Chickpea Pasta Salad

This Chickpea Pasta Salad is hearty, healthy, and loaded with fresh vegetables and protein-packed chickpeas. It’s a perfect balance of flavors with a light, tangy dressing that brings everything together. Whether you’re looking for a side dish or a light main, this salad is quick, simple, and delicious

Prep Time: 15 minutes         Servings: 4 people

Cook Time: 10 minutes        Course: Lunch, Main

Total Time: 20 minutes        Cuisine: American, Italian

Author: Siddhanath Metkari

Recipe Tools You Use:

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

Chickpea Pasta Salad:

Ingredients:

1. 12 oz pasta (any short pasta)
2. 1 can chickpeas (15 oz)
3. 1 cup cherry tomatoes, halved
4. 1 cucumber, diced
5. 1/2 red onion, thinly sliced
6. 1/2 cup kalamata or black olives, halved
7. 1/2 cup feta cheese, crumbled (optional)
8. 1/4 cup fresh parsley, chopped
9. 1/4 cup red bell pepper, diced (optional)

For the Dressing:

1. 1/4 cup extra virgin olive oil
2. 2 tablespoons red wine vinegar
3. 1 tablespoon fresh lemon juice
4. 1 garlic clove, minced
5. 1 teaspoon Dijon mustard
6. 1 teaspoon dried oregano
7. Salt and pepper, to taste

Instructions:

Step 1: Cook the Pasta

Start by boiling a big pot of salted water. Once it’s bubbling, toss in the pasta and cook it as directed on the package until it’s al dente. After that, drain the pasta and rinse it with cold water to halt the cooking. Let it cool down completely before using.

Step 2: Prep the Veggies and Chickpeas

While the pasta cools, prep your ingredients. Halve the cherry tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, and halve the olives. Rinse and drain the chickpeas, then set everything aside.

Step 3: Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, Dijon mustard, and oregano. Season with salt and pepper to taste. Let the dressing sit for a bit to allow the flavors to meld together.

Step 4: Combine the Ingredients

In a large mixing bowl, combine the cooled pasta, chickpeas, cherry tomatoes, cucumber, red onion, olives, and red bell pepper. Gently toss everything together.

Step 5: Add the Dressing

Drizzle the dressing over the salad, gently tossing everything together so the ingredients are well coated. The tangy dressing will soak into the pasta and veggies, bringing everything together.

Step 6: Add Feta and Herbs

Carefully fold in the crumbled feta, if you choose to include it, and top it off with a dash of freshly chopped parsley for a pop of color. This adds a creamy, salty element and a fresh, herby flavor.

Step 7: Taste and Adjust

Give the salad a taste, and tweak the seasoning if it needs a little more flavor. If you prefer a little more tang, add an extra splash of lemon juice or vinegar.

Step 8: Serve or Chill

You can serve this salad immediately at room temperature, or chill it in the fridge for about 30 minutes for the best flavor. Give it one final stir to combine everything nicely right before serving.

Tips:

• Make It Vegan: Skip the feta or use a dairy-free alternative to make this salad vegan-friendly.
• Add More Protein: Grilled chicken, tofu, or extra chickpeas can bulk up the salad for a heartier meal.
• Switch Up the Veggies: Feel free to add in extras like roasted red peppers, artichoke hearts, or spinach for a different twist.
• Meal Prep Friendly: This salad holds up well for 3-4 days in the fridge, making it a great option for meal prep. Just store the dressing separately and add it right before eating to keep everything fresh.

This Chickpea Pasta Salad is a colorful, vibrant dish that’s perfect for lunch, dinner, or even a quick snack. It’s full of flavor, satisfying, and so easy to throw together.

Nutrition Information (Per Serving):

Health Benefits:

1. High in Plant-Based Protein: Chickpeas are a great source of plant protein, helping with muscle repair and growth.
2. Rich in Fiber: The chickpeas and veggies provide fiber, which aids in digestion and promotes a healthy gut.
3. Supports Heart Health: Olive oil and chickpeas contain heart-healthy fats and soluble fiber that help lower cholesterol.
4. Antioxidant-Rich: Tomatoes, cucumbers, and olives offer antioxidants like vitamin C and E, which protect against cell damage.
5. Bone Health: Feta cheese provides calcium, which is essential for maintaining strong bones.
6. Weight Management: High fiber and protein content keep you fuller for longer, aiding in weight management.
7. Boosts Hydration: Cucumbers and tomatoes have high water content, helping with hydration.
8. Improves Immune Function: Garlic and fresh herbs like parsley are rich in antioxidants that support the immune system.
9. Anti-Inflammatory Properties: Olive oil and chickpeas help reduce inflammation due to their omega-3 fatty acids and plant compounds.
10. Good for Blood Sugar Control: The low glycemic index of chickpeas helps regulate blood sugar levels.

Storage Instructions:

• Refrigeration: Store in an airtight container in the refrigerator for up to 3-4 days.
• Tip: If meal prepping, store the dressing separately and add it just before serving to prevent the pasta from becoming soggy.

Reheat & Reuse Instructions:

Reheating:

• This salad is meant to be enjoyed cold or at room temperature. No reheating required.

Reuse Ideas:

• Add More Protein: Toss in grilled chicken, shrimp, or tofu to make the salad a more substantial meal.
• Make a Wrap: Use the salad as a filling in a whole wheat wrap or pita for a quick, portable meal.
• Stuffed Veggies: Hollow out bell peppers or tomatoes and stuff them with the salad for a creative presentation.

This Chickpea Pasta Salad is versatile, refreshing, and full of nutrients, making it perfect for meal prep, quick lunches, or a hearty side dish.

FAQ’s

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