This Mediterranean Chickpea Pasta Salad combines hearty chickpea pasta with fresh vegetables, tangy feta, and a zesty homemade dressing. Perfect for a light lunch, a summer barbecue, or meal prep, this salad is both healthy and delicious.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Table of Contents:
Tools for this recipe:
Mediterranean Chickpea Pasta Salad Recipe Video:
Credit: Garden in the Kitchen
Ingredients:
- 8 oz chickpea pasta
- 1 cup cherry tomatoes, halved
- 1/2 English cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, sliced
- 1/3 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- 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 chickpea pasta and cook it as directed on the package until it reaches that perfect al dente texture.
- Afterward, drain the pasta and rinse it under cold water to halt the cooking process. Let it cool down completely before using.
Step 2: Prepare the Dressing
- In a tiny bowl or jar, combine olive oil, red wine vinegar, Dijon mustard, oregano, minced garlic, salt, and pepper, and whisk them together. Taste and adjust seasoning as needed.
Step 3: Mix the Salad
- In a large mixing bowl, combine the cooled pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
Step 4: Add the Dressing
- Add the dressing to the salad and gently toss to evenly coat all the ingredients.
Step 5: Garnish and Serve
- Sprinkle with fresh parsley before serving. You can enjoy it right away or refrigerate for 30 minutes to enhance the flavors.
Tips:
- Vegan Option: Omit the feta or replace it with a plant-based feta alternative.
- Protein Boost: Add grilled chicken, shrimp, or canned tuna for extra protein.
- Make Ahead: Assemble the salad without the dressing and store it in the fridge. Add the dressing just before serving.
- Storage: Keep your leftovers in a sealed container in the refrigerator for a maximum of three days.
This Mediterranean Chickpea Pasta Salad is a vibrant, flavorful dish that’s easy to make and perfect for any occasion. Enjoy its bright and refreshing taste.
Nutrition Information:
| Nutrient | Amount per Serving |
| Calories | 320 kcal |
| Total Fat | 14 g |
| Saturated Fat | 3.5 g |
| Carbohydrates | 35 g |
| Fiber | 8 g |
| Protein | 13 g |
| Sodium | 450 mg |
| Vitamin A | 15% of Daily Value |
| Vitamin C | 25% of Daily Value |
| Iron | 15% of Daily Value |
Health Benefits of Mediterranean Chickpea Pasta Salad:
- Rich in Protein: Chickpea pasta provides plant-based protein for muscle health.
- High Fiber Content: Promotes digestive health and keeps you feeling full.
- Heart-Healthy Fats: Olive oil and Kalamata olives support cardiovascular health.
- Bone Strength: Feta cheese and cucumber contribute calcium and potassium.
- Antioxidants: Tomatoes and parsley are rich in antioxidants, aiding cell repair.
- Low Glycemic Index: Chickpea pasta helps maintain steady blood sugar levels.
- Boosts Immunity: Garlic and red onion offer immune-enhancing properties.
- Aids Hydration: Cucumber’s high water content supports hydration.
- Weight-Friendly: Low-calorie yet nutrient-dense, ideal for weight management.
- Supports Eye Health: Tomatoes and parsley provide vitamin A and lutein.
Storage Instructions:
- Refrigeration: Store in an airtight container in the refrigerator for up to 3 days.
- Avoid Freezing: Not recommended due to the fresh vegetables and feta.
Reheat & Reuse Instructions:
Reheating:
- This salad is best served cold or at room temperature.
- If adding a protein like grilled chicken, reheat the protein separately and mix with the salad.
Reuse Ideas:
- Stuffed Wraps: Use as a filling for pita or tortilla wraps.
- Power Bowl Base: Add leafy greens and roasted vegetables for a hearty bowl.
- Topping for Grilled Meats: Use as a fresh, zesty topping for grilled chicken or fish.
- Side Dish for Soups: Serve alongside lentil or tomato soup for a balanced meal.
This Mediterranean Chickpea Pasta Salad is a quick and flavorful way to enjoy a healthy, satisfying meal. Perfect for busy days or meal prep. 🌿🍅✨
FAQ’s
Q. What ingredients go into Mediterranean chickpea pasta salad?
This salad typically includes cooked pasta, chickpeas, cucumbers, cherry tomatoes, red onion, Kalamata olives, feta cheese, and fresh herbs like parsley or oregano, tossed in a lemon-olive oil dressing.
Q. Can I make Mediterranean chickpea pasta salad gluten-free?
Yes, use gluten-free pasta made from chickpeas, lentils, or rice to keep it gluten-free without sacrificing flavor or texture.
Q. What type of pasta works best for this salad?
Short pasta shapes like rotini, penne, or bow ties work well because they hold onto the dressing and mix evenly with the other ingredients.
Q. How do I make the dressing for Mediterranean chickpea pasta salad?
A simple dressing of olive oil, fresh lemon juice, garlic, Dijon mustard, salt, and pepper works perfectly. Add a pinch of dried oregano for extra Mediterranean flavor.
Q. How long does Mediterranean chickpea pasta salad last?
Store it in an airtight container in the fridge for up to three days. For the freshest taste, add ingredients like feta cheese and fresh herbs just before serving.
Q. What can I serve with Mediterranean chickpea pasta salad?
It pairs wonderfully with grilled chicken, fish, or falafel. You can also serve it alongside pita bread or hummus for a complete Mediterranean-inspired meal.
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