Aegean Whole-Grain Pasta Salad with Zesty Lemon-Herb Vinaigrette
A vibrant and satisfying pasta salad, re-engineered for optimal nutrition without sacrificing flavor. Packed with fiber-rich whole grains, plant-based protein, and crisp vegetables, this dish is tied together with a bright, salt-free vinaigrette that lets the fresh ingredients shine.
Servings 6
Calories 407kcal
Ingredients
For the Zesty Lemon-Herb Vinaigrette:
- ¼ cup high-quality extra virgin olive oil
- ¼ cup freshly squeezed lemon juice from ~2 lemons
- Zest of 1 lemon
- 3 tablespoons red wine vinegar
- 2 large garlic cloves finely minced
- 2 teaspoons fresh oregano finely chopped
- ¼ cup fresh flat-leaf parsley finely chopped
- ¼ teaspoon freshly ground black pepper
- Pinch of crushed red pepper flakes optional
For the Pasta Salad Assembly:
- 12 ounces 340g dry whole-wheat farfalle pasta
- 1 15-ounce can chickpeas, thoroughly rinsed and drained
- 1 English cucumber diced
- 1 pint cherry tomatoes halved
- ½ cup Kalamata olives rinsed and halved
- ½ medium red onion thinly sliced
- 3 ounces 85g block feta cheese, crumbled
Instructions
- Vinaigrette Infusion: In a small jar or bowl, combine all vinaigrette ingredients: extra virgin olive oil, lemon juice, lemon zest, red wine vinegar, minced garlic, fresh oregano, fresh parsley, and black pepper. Seal the jar and shake vigorously, or whisk thoroughly in the bowl, until emulsified. Set aside to allow the flavors to meld.
- Cook the Pasta: Bring a large stockpot of unsalted water to a rolling boil. Add the whole-wheat farfalle and cook according to package directions until perfectly al dente.
- Cool and Drain: Once cooked, drain the pasta into a colander. Rinse briefly under cold running water for 20-30 seconds, tossing gently, until the pasta is cool to the touch. This halts the cooking process. Shake the colander well to remove all excess water.
- Assemble the Base: Transfer the cooled, well-drained pasta to a large mixing bowl. Add the rinsed chickpeas, diced cucumber, halved cherry tomatoes, rinsed Kalamata olives, and thinly sliced red onion.
- Toss with Dressing: Give the vinaigrette one final vigorous shake. Pour about three-quarters of the dressing over the ingredients in the mixing bowl. Toss gently but thoroughly until every piece is lightly coated.
- Finish and Serve: Gently fold in the crumbled feta cheese, being careful not to break it up too much. Drizzle the remaining dressing over the top. For the best flavor, allow the salad to marinate for 15 minutes at room temperature before serving.
Notes
- Rinsing is Key: Rinsing the canned chickpeas and Kalamata olives is a crucial step to significantly reduce the overall sodium content of the dish.
- Pasta Alternatives: For a gluten-free, high-protein option, chickpea-based or lentil-based pasta can be substituted for the whole-wheat pasta. Cooking times will vary.
- Make-Ahead: This salad can be made a few hours in advance. If doing so, reserve half of the dressing and the feta cheese, and toss them in just before serving to keep everything fresh and vibrant.
Nutrition Facts
Per serving: based on 6 servings- Calories: 407
- Total Fat: 22 g
- Saturated Fat: 3.3 g
- Sodium: 227 mg
- Total Carbohydrates: 45 g
- Dietary Fiber: 11.7 g
- Total Sugars: 6 g
- Added Sugars: 0 g
- Protein: 12.8 g