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- 2 cups whole grain pasta (fusilli or penne is best) - 1 cup cooked quinoa (cool it before adding) - 1 cup cherry tomatoes, halved - 1 cup cooked chickpeas, drained and rinsed - 1/2 cup diced cucumber - 1/2 cup diced red bell pepper - 1/4 cup black olives, sliced - 1/2 cup mozzarella balls, halved or cubed - 1/4 cup fresh basil, chopped - 3 tablespoons olive oil (extra virgin for better flavor) - 2 tablespoons balsamic vinegar - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Salt and pepper to taste This pasta salad packs a protein punch. The cooked quinoa and chickpeas are the stars. Quinoa offers all nine essential amino acids. It is a complete protein. Chickpeas are full of fiber and protein too. Together, they boost the salad’s nutrition. Whole grain pasta adds even more protein and fiber. This combination helps keep you full and satisfied. Feel free to customize this salad! Add-ins can enhance taste and texture. Try diced avocado for creaminess. You can add artichoke hearts for a tangy touch. Sun-dried tomatoes bring richness and depth. Want some heat? Toss in sliced jalapeños or red pepper flakes. These options let you build your perfect salad. {{ingredient_image_2}} Start by boiling water in a large pot. Add a pinch of salt to the water. Once boiling, add 2 cups of whole grain pasta. Cook it according to the package instructions until it is al dente. This means it should be firm when you bite into it. After cooking, drain the pasta carefully. Rinse it under cold water to stop the cooking process. Set it aside to cool. Take a medium saucepan and add 1/2 cup of quinoa and 1 cup of water. Bring this mixture to a boil. Once it boils, turn down the heat. Cover the pot and let it simmer for about 15 minutes. After this time, the quinoa should be fluffy and the water should be absorbed. Remove the pot from heat and let the quinoa cool. In a large mixing bowl, combine several fresh ingredients. Start with 1 cup of halved cherry tomatoes. Then, add 1 cup of cooked chickpeas that you drained and rinsed. Next, add 1/2 cup of diced cucumber and 1/2 cup of diced red bell pepper. Don't forget to include 1/4 cup of sliced black olives and 1/2 cup of halved mozzarella balls. Gently stir these ingredients together. Now, it’s time to mix everything. Once both the quinoa and pasta are cool, add them to the bowl with the vegetables. This creates a hearty base for your salad. In a small bowl, whisk together the dressing. Use 3 tablespoons of olive oil and 2 tablespoons of balsamic vinegar. Add 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, and a sprinkle of salt and pepper. Mix this well until all ingredients combine smoothly. Drizzle the dressing over the salad mixture. Use a large spoon to gently toss everything together. Make sure all the pasta and vegetables are coated in the dressing. Taste to see if it needs more seasoning. For the best flavor, cover the salad and refrigerate it for at least 30 minutes. This allows the flavors to blend. Serve the salad in a colorful bowl, garnished with fresh basil for a lovely touch. To cook perfect pasta, start with a large pot. Use plenty of salted water. Bring it to a rolling boil. Add the whole grain pasta and stir. Cook until it's al dente, which means firm to the bite. Check the package for exact cooking time. Drain the pasta and rinse it under cold water. This stops the cooking and helps keep it firm. Marinades can boost flavor in your pasta salad. Use olive oil and balsamic vinegar for a tasty dressing. Add garlic powder and dried oregano for more flavor. You can even marinate your veggies. Just let them soak in the dressing for at least 15 minutes. This makes every bite packed with delicious taste. Meal prep makes lunch easy and fun. Start by cooking the pasta and quinoa ahead of time. Store them in separate containers. Chop your veggies and keep them fresh in the fridge. When you're ready to eat, mix everything together. This keeps your salad crisp and tasty. You can also make a big batch. It lasts for up to three days in the fridge. Enjoy this healthy meal all week! Pro Tips Cook Pasta Al Dente: Ensure your pasta is cooked al dente to maintain its texture and prevent it from becoming mushy when mixed with the other ingredients. Use Fresh Ingredients: Opt for fresh vegetables and herbs to enhance the flavor and nutritional value of your salad. Fresh basil, in particular, can elevate the overall taste. Chill for Flavor: Allowing the salad to chill for at least 30 minutes before serving helps the flavors meld together beautifully, resulting in a more delicious dish. Customize Your Add-ins: Feel free to add or substitute other vegetables, proteins, or cheeses based on your preferences. This salad is versatile and can be tailored to your taste! {{image_4}} If you want a meatless dish, swap chickpeas for cannellini beans. They add a creamy texture and are high in protein. You can also add more veggies. Try roasted zucchini or artichoke hearts for depth. Fresh spinach or arugula brings a nice green touch. You can easily boost protein by adding grilled chicken or shrimp. Both options work well with the flavors in this salad. For a plant-based option, use tofu. Make sure to marinate it in some olive oil and herbs before adding. This will enhance the taste and keep your meal exciting. While the olive oil and balsamic vinegar is great, you can mix it up. Try lemon juice for a fresh zing. Adding Dijon mustard gives a nice kick. For a creamier option, a Greek yogurt dressing works well. It adds tang and richness while keeping it healthy. To keep your high protein Italian pasta salad fresh, store it in an airtight container. This helps prevent moisture loss and stops odors from mixing. Make sure to chill the salad in the fridge right after you prepare it. This allows the flavors to meld while keeping it safe to eat. When stored correctly, the pasta salad stays fresh for about 3 to 5 days. Check for any signs of spoilage, like off smells or changes in texture. If you notice anything unusual, it's best to discard it. This will ensure you enjoy your salad at its best. You can freeze this pasta salad, but some ingredients may not hold up well. The pasta and quinoa freeze fine, but fresh veggies like tomatoes and cucumbers may become mushy. If you choose to freeze it, do so in a freezer-safe container. Use it within 1 to 2 months for the best taste and texture. When you're ready to eat, thaw it in the fridge overnight. Yes, you can make this pasta salad ahead of time. It tastes better after chilling. I recommend making it a few hours before serving. You can store it in the fridge for up to 3 days. Just keep it in a tight container to stay fresh. This high-protein salad is packed with nutrients. The whole grain pasta gives you energy. Quinoa and chickpeas provide protein and fiber. These ingredients help keep you full longer. The fresh vegetables add vitamins and minerals. Plus, the olive oil is a healthy fat that supports heart health. Absolutely! You can swap ingredients to fit your needs. If you're gluten-free, use gluten-free pasta. You can replace chickpeas with black beans for a different flavor. If you're vegan, skip the mozzarella or use a plant-based cheese. Feel free to mix and match based on what you like. To lower the calories, use less olive oil. You can also cut back on the cheese or use a lighter version. Adding more veggies instead of pasta can help too. Try using zucchini noodles or riced cauliflower for a fun twist. These swaps keep the flavors while making it lighter. This blog post covered how to create a tasty and healthy pasta salad. We detailed the main ingredients, tips for perfect cooking, and ways to change your dish. Storage tips keep your meals fresh for longer. Enjoy the flexibility of this recipe. You can mix and match flavors and ingredients as you like. Don’t hesitate to experiment to find your favorite version. A healthy meal can be delicious, fun, and easy to prepare.

High Protein Italian Pasta Salad

A nutritious and flavorful pasta salad packed with protein-rich ingredients and fresh vegetables.
Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 6
Calories 350 kcal

Ingredients
  

  • 2 cups whole grain pasta
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cup cooked chickpeas, drained and rinsed
  • 0.5 cup diced cucumber
  • 0.5 cup diced red bell pepper
  • 0.25 cup black olives, sliced
  • 0.5 cup mozzarella balls, halved or cubed
  • 0.25 cup fresh basil, chopped
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste salt and pepper

Instructions
 

  • In a large pot, bring salted water to a rolling boil. Add the whole grain pasta and cook according to the package instructions until al dente. Once done, carefully drain the pasta and rinse under cold water to halt the cooking process. Set it aside to cool.
  • In a separate medium-sized saucepan, combine 1/2 cup of quinoa with 1 cup of water. Bring the mixture to a boil. Once boiling, reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed. Remove from heat and let it cool.
  • In a large mixing bowl, add the halved cherry tomatoes, cooked chickpeas, diced cucumber, diced red bell pepper, sliced black olives, and mozzarella balls. Gently mix to combine.
  • Once the quinoa and pasta have cooled, add them to the bowl with the vegetable mixture.
  • In a small bowl, whisk together the olive oil, balsamic vinegar, dried oregano, garlic powder, and a sprinkle of salt and pepper. Once well combined, drizzle this dressing over the pasta salad.
  • Use a large spoon to gently toss all the ingredients together, ensuring that the pasta and vegetables are evenly coated in the dressing. Taste and adjust the seasoning if necessary.
  • For optimal flavor development, cover the salad and refrigerate for at least 30 minutes before serving.

Notes

For optimal flavor development, refrigerate for at least 30 minutes before serving.
Keyword healthy, high protein, pasta salad