Name: High Protein Pasta Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 2 cups whole grain pasta; 1 cup canned chickpeas (rinsed and drained); 1 cup black beans (rinsed and drained); 1 cup cherry tomatoes (halved); 1 cucumber (diced); 1/2 red onion (finely chopped); 1/4 cup fresh parsley (chopped); 1/4 cup feta cheese (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste

Looking for a nutritious and satisfying dish? This high protein pasta salad is the perfect solution! Bursting with flavor and packed with protein, it combines pasta, beans, and fresh veggies, making it an ideal meal for any time of the day. Great for meal prep, this salad can be enjoyed cold or at room temperature, making it perfect for picnics or lunchboxes. Let’s dive into the recipe and discover how easy it is to whip up this delicious salad!

Ingredients

– 2 cups whole grain pasta
– 1 cup canned chickpeas, rinsed and drained
– 1 cup black beans, rinsed and drained
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/2 red onion, finely chopped
– 1/4 cup fresh parsley, chopped
– 1/4 cup feta cheese (optional)
– 3 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste

Servings and Cooking Time

This recipe makes 4 servings, with a preparation time of 15 minutes and no cooking time required.

Nutritional Value

Each serving (approximately 1 cup) contains:
– Calories: 350
– Protein: 20g
– Carbohydrates: 45g
– Fat: 10g
– Fiber: 12g
This nutritional breakdown is based on one serving.

Step-by-Step Cooking Process

1. Cook the whole grain pasta according to package instructions in salted water.
2. Once cooked, drain the pasta and rinse under cold water to cool.
3. In a large bowl, combine the chickpeas and black beans.
4. Add the cherry tomatoes, cucumber, and red onion to the bowl.
5. Mix in the cooled pasta.
6. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
7. Pour the dressing over the salad and toss gently to combine.
8. If using, sprinkle feta cheese on top.
9. Garnish with fresh parsley.
10. Serve immediately or refrigerate for at least 30 minutes to enhance flavors.

Alternative Ingredients

You can easily customize this salad by substituting ingredients. For a vegan option, omit feta cheese. You can replace chickpeas with lentils or add roasted vegetables for extra flavor. Any seasonal veggies can also be included, making this recipe versatile.

Serving and Pairings

This high protein pasta salad pairs wonderfully with grilled chicken or fish for a heartier meal. It also works well as a side dish for barbecues or picnics. Serve it alongside crusty bread or a light soup for a complete meal.

Storage and Reheating

Store any leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best enjoyed cold, and it can be served straight from the fridge. Avoid freezing, as the texture of the pasta and vegetables may change.

Cooking Mistakes

Overcooking the pasta can make it mushy; aim for al dente.
Not rinsing beans can lead to a salty taste; always rinse them.
Skipping the dressing can make the salad bland; don’t forget it!
Using stale ingredients can affect freshness; check your veggies.
Not letting the salad chill can lead to less flavor; allow time for the flavors to meld.

Helpful Tips

Use whole grain pasta for added fiber.
Experiment with different beans for variety.
Chill the salad before serving for the best taste.
Make this salad a day in advance for meal prep.

FAQs

Can I use regular pasta instead of whole grain?

Yes, you can use regular pasta, but whole grain offers more fiber and nutrients.

How long can I store this salad?

You can store the salad in the refrigerator for up to 3 days, but it’s best enjoyed fresh.

Is this recipe gluten-free?

To make it gluten-free, use gluten-free pasta and ensure all other ingredients are certified gluten-free.

Can I add more protein?

Absolutely! You can add grilled chicken, tofu, or even nuts for extra protein.

What can I substitute for lemon juice?

You can use apple cider vinegar or red wine vinegar as a substitute for lemon juice.

Conclusion

This high protein pasta salad is not only easy to make but also versatile and delicious. Perfect for meal prep, this dish can be tailored to your taste preferences while providing a healthy dose of protein and nutrients. Enjoy it as a main dish or a side, and feel great knowing you’re nourishing your body with wholesome ingredients.