Mediterranean Pasta Salad

Name: Mediterranean Pasta Salad
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 bell peppers, thin strips; 1 tsp (5 g) olive oil; 1/8 tsp salt, small pinch of salt; 8 oz (226 g) chickpea pasta; 15.5 oz can chickpeas, drained and rinsed; 2 tomatoes, diced; 2 cups (40 g) spinach, or arugula, packed; 1 English cucumber, thin quarters; 3/4 cup (113 g) feta, crumbled; 1/4 cup (28 g) pine nuts, toasted; 4 tbsp (60 g) vinegar, ACV; 2 tbsp (30 g) lemon juice; 2 tbsp (30 g) extra virgin olive oil; 2 tbsp (30 g) balsamic vinegar; 1 tbsp (15 g) Dijon mustard; 1 tbsp (15 g) minced garlic; 1 tbsp (2.4 g) dried basil; 1 tbsp (3.2 g) dried thyme; 1 tbsp (2.5 g) dried oregano; 2 tsp (6 g) garlic powder; 2 tsp (6 g) onion powder; 2 tsp (8 g) lemon pepper; 1/2 tsp (0.5 g) red pepper flakes

6 steps

Prep:20minCook:20min

Pasta salad is a classic summer BBQ dish, but is normally mayo based, which I'm not a fan of. This has an oil and vinegar dressing that isn't too fatty but full of flavor. The salad ingredients are a great Mediterranean combination of chickpeas, roasted red pepper, pine nuts, and feta cheese. Any other nuts would work besides pine, and arugula can be used in place of spinach. For a protein source, mix in some shredded chicken!

Updated at: Wed, 11 Dec 2024 01:53:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories368.4 kcal (18%)

Total Fat17.1 g (24%)

Carbs42.5 g (16%)

Sugars9.5 g (11%)

Protein17.6 g (35%)

Sodium707.4 mg (35%)

Fiber10.8 g (39%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Start with the peppers first, since they'll take the longest. Preheat your oven to 400F, and line a cookie sheet with parchment paper. Cut the peppers into long thin strips, and add to the sheet. Drizzle with oil and add a pinch of salt. Roast for 20-30 minutes, or until soft and lightly charred. Alternatively, you can use a (drained and rinsed) jar of roasted red peppers

bell peppers2

olive oil5g

salt⅛ tsp

Step 2

Meanwhile, prepare your pasta according to instructions. Drain and rinse, and shock with cold water to stop cooking. Optionally, drizzle with just a few drops of EVOO to prevent sticking

chickpea pasta226g

Step 3

As the peppers roast and the pasta boils, prepare the vegetables. Drain and rinse your can of chickpeas, and add to a large bowl. Cut up your tomatoes (small dice), cucumber (thin quarters), and spinach/arugula (rough chop). 1 pint of halved cherry tomatoes would work as well. Crumble in the feta cheese.

can chickpeas15.5 oz

tomatoes2

spinach40g

English cucumber1

feta¾ cup

Step 4

In a small dry pan over medium heat, add the pine nuts and lightly toast for about 3 minutes, until fragrant and lightly browned. Add to the bowl

pine nuts¼ cup

Step 5

Finally, in a large glass, prepare the dressing. Pour in the ACV, lemon juice, EVOO, balsamic vinegar, Dijon mustard, and minced garlic. Add in your spices (basil, thyme, oregano, garlic, onion, lemon pepper, and red pepper flakes). Stir with a spoon