Healthy Pasta Salad
Elevate your mealtime with this vibrant and refreshing Healthy Pasta Salad, a wholesome twist on a classic favorite! Packed with fiber-rich whole wheat pasta, crisp cucumbers, juicy cherry tomatoes, crunchy bell peppers, tangy Kalamata olives, and protein-packed chickpeas, this salad is as nutritious as it is colorful. A zesty homemade dressing made with heart-healthy olive oil, lemon juice, Dijon mustard, and aromatic oregano ties everything together. Optional crumbled feta adds a creamy touch, while fresh parsley lends a burst of brightness. Perfect as a light lunch, side dish, or meal prep option, this quick and easy recipe comes together in just 25 minutes and can be enjoyed fresh or after chilling for a flavor boost. Healthy, satisfying, and utterly delicious—this pasta salad is sure to become a go-to in your recipe repertoire!
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Recipe Information
Ingredients
- 8 oz Whole wheat pasta
- 1.5 cups Cherry tomatoes
- 1 medium Cucumber
- 1 medium Bell pepper (any color)
- 0.5 Red onion
- 0.5 cup Kalamata olives
- 1 cup Chickpeas (canned, drained and rinsed)
- 0.5 cup Feta cheese (optional)
- 3 tbsp Extra virgin olive oil
- 2 tbsp Lemon juice
- 1 tbsp Red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp Dried oregano
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 2 tbsp Fresh parsley (optional, for garnish)
Instructions
Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool completely.
While the pasta is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion. Slice the Kalamata olives in half if using whole ones.
In a large mixing bowl, combine the cooled pasta, cherry tomatoes, cucumber, bell pepper, red onion, Kalamata olives, and chickpeas.
If you’re using feta cheese, crumble it into the bowl with the other ingredients.
In a small bowl or jar, whisk together extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the pasta mixture and toss well to evenly coat all the ingredients.
Taste and adjust seasoning with more salt or pepper, if needed.
Garnish with freshly chopped parsley, if desired, and serve immediately or refrigerate for up to 3 days. The salad tastes even better after a few hours as the flavors meld together.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.6 g | 32% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 1163 mg | 51% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 7.3 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 241 mg | 19% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 570 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
