Description
A protein-packed Mediterranean salad combining whole-grain pasta, roasted chickpeas, crumbled feta, cucumber, and kalamata olives with a zesty lemon-olive dressing. Chock-full of fiber and satisfying textures, ideal for quick meals or gatherings.
Ingredients
12 oz (340g) whole-grain pasta (rotini or penne, check for ‘plant-based’ labeling)
1 can (15 oz/425g) chickpeas, drained and rinsed
1 cup crumbled feta cheese
1 medium cucumber, chopped
1/2 cup kalamata olives, halved
3 Tbsp olive oil (divided)
1 Tbsp lemon juice
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
Instructions
Chop cucumber into 1/2-inch pieces. Halve olives with your fingers.
Boil salted water. Cook pasta until slightly al dente (9-11 minutes). Rinse with cold water immediately to stop cooking.
Pat chickpeas dry. Toss with 1 Tbsp olive oil. Spread on parchment paper. Bake at 350°F (175°C) for 15-20 minutes until golden.
Whisk 2 Tbsp olive oil, 1 Tbsp lemon juice, minced garlic, salt, and pepper. Add water as needed to thin the dressing.
In a large bowl, combine cooled pasta, roasted chickpeas, feta, cucumber, olives, and the remaining dressing. Toss to coat evenly. Let salad rest at room temperature for 10-15 minutes before serving.
Notes
Substitute 2 cups cooked chickpeas with 1 cup cooked lentils for a different texture
Replace feta with fresh ricotta for a lactose-free option
For best results, avoid alcohol-free substitutions (not applicable here)
To intensify garlic flavor, toast thinly sliced garlic in the oven before mincing.
Roast chickpeas at 375°F (190°C) for a crisper result.
Chill leftovers for up to 3 days; cold pasta will firm up nicely in the dressing.
- Prep Time: 15
- Cook Time: 20
- Category: Trending
- Method: Boiling, Roasting, Tossing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 salad serving (approx. 3 cups)
- Calories: 365
- Sugar: 3g
- Sodium: 90mg
- Fat: 16g
- Saturated Fat: 3g
- Carbohydrates: 65g
- Fiber: 11g
- Protein: 18g
- Cholesterol: 40mg
