Description
How to make creamy high-protein pasta salad with chickpeas, Greek yogurt, and fresh vegetables that satisfies hunger and tastes amazing.
Ingredients
Scale
Base Ingredients
- 12 oz whole wheat rotini pasta
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup plain Greek yogurt
- 3 hard-boiled eggs, chopped
Fresh Vegetables
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 red onion, finely diced
- 1 bell pepper, diced
- 1/4 cup fresh parsley, chopped
Protein Boosters
- 1/2 cup crumbled feta cheese
- 1/4 cup sunflower seeds
- 2 tbsp hemp hearts
Dressing & Seasonings
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp garlic powder
- Salt and black pepper to taste
Instructions
- Cook Pasta: Bring large pot of salted water to boil. Cook rotini according to package directions until al dente. Drain and rinse with cold water to stop cooking and cool completely.
- Prep Vegetables: While pasta cooks, dice cucumber, bell pepper, and red onion. Halve cherry tomatoes and chop parsley. Having everything ready makes assembly quick and easy.
- Make Dressing: Whisk together Greek yogurt, olive oil, red wine vinegar, Dijon mustard, and garlic powder until smooth. Season with salt and pepper to taste.
- Combine Base: In large bowl, combine cooled pasta, chickpeas, and chopped hard-boiled eggs. This protein-rich base will absorb flavors beautifully as the salad chills.
- Add Vegetables: Fold in diced vegetables and fresh parsley. Mix gently to distribute evenly without breaking up the tender ingredients like eggs and tomatoes.
- Dress Salad: Pour dressing over pasta mixture and toss until everything is well coated. The creamy dressing should coat every piece without pooling at the bottom.
- Finish & Chill: Fold in crumbled feta, sunflower seeds, and hemp hearts. Refrigerate at least 2 hours before serving to let flavors meld and develop their full potential.
Notes
- Don’t overcook the pasta; al dente texture prevents mushiness when mixed with dressing and chilled.
- Store in airtight container in refrigerator for up to 4 days for best quality and food safety.
- Substitute any vegetables you prefer – broccoli, carrots, or celery work wonderfully in this recipe.
- Add delicate ingredients like feta and seeds last to prevent breaking during mixing and storage.
- Taste and adjust seasoning before serving as flavors can mellow during refrigeration.
- Let chilled pasta salad sit 10 minutes at room temperature before serving for best flavor.
Allergy Information: Dairy, Eggs, Gluten
Nutrition
- Calories: 385 calories
- Fat: 14g
- Carbohydrates: 48g
- Protein: 18g