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 extra-virgin olive oil
- ¼ cup freshly squeezed lemon juice about 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:
- 12 ounces 340 g dry whole-wheat farfalle
- 1 15-ounce/425 g can chickpeas, rinsed and drained (about 1½ cups; drained weight ~240 g)
- 1 English cucumber diced
- 1 pint cherry tomatoes halved
- ½ cup Kalamata olives pitted, rinsed, and halved
- ½ medium red onion thinly sliced
- 3 ounces 85 g feta cheese, crumbled
Instructions
- Make the vinaigrette: In a small jar or bowl, combine olive oil, lemon juice, lemon zest, red wine vinegar, garlic, oregano, parsley, black pepper, and red pepper flakes (if using). Shake or whisk until emulsified.
- Cook the pasta: Bring a large pot of unsalted water to a rolling boil. Add farfalle and cook until al dente per package directions.
- Cool and drain: Drain, then rinse under cold water for 20–30 seconds to stop cooking. Shake well to remove excess water.
- Assemble: In a large bowl, combine cooled pasta, chickpeas, cucumber, tomatoes, olives, and red onion.
- Dress: Shake the vinaigrette again. Pour about ¾ of it over the salad and toss gently to coat.
- Finish: Fold in the feta. Drizzle the remaining dressing over the top.
- Rest & adjust: Let stand 15 minutes at room temperature, then taste and adjust acidity/pepper to preference.
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