Vegetarian Pasta Salad with Chicken and Vegetables
Brighten your table with this hearty and irresistible Vegetarian Pasta Salad with Chicken and Vegetables—a vibrant twist on traditional pasta salad that's vegetarian-friendly and packed with flavor. This recipe swaps chicken for protein-rich, golden-brown tofu cubes, paired with wholesome whole wheat pasta and a medley of fresh vegetables like crisp cucumber, juicy cherry tomatoes, and zesty red onion. A tangy homemade dressing of olive oil, lemon juice, Dijon mustard, and honey ties the dish together, while fragrant fresh basil adds a delightful herbal finish. Perfect for summer picnics, light lunches, or quick meal prep, this pasta salad is a colorful, nutrient-rich meal that’s ready in just 30 minutes. Enjoy it fresh or chilled for a satisfying bite any time of day!
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Recipe Information
Ingredients
- 250 grams dry whole wheat pasta
- 200 grams extra-firm tofu
- 1 whole red bell pepper
- 150 grams cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 50 grams olives, pitted and sliced
- 10 grams fresh basil
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dijon mustard
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by bringing a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions, usually about 8-10 minutes until al dente. Once cooked, drain the pasta and rinse under cold water to cool. Set aside in a large mixing bowl.
While the pasta is cooking, drain the tofu and pat dry with a paper towel. Cut the tofu into small cubes (about 1 cm in size).
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add the cubed tofu and cook for about 5-7 minutes, turning occasionally, until golden brown on all sides. Remove from the pan and set aside to cool.
Chop the red bell pepper into small pieces, halve the cherry tomatoes, and slice the cucumber into thin half-moons. Dice the half red onion finely.
Add the chopped red bell pepper, cherry tomatoes, cucumber, red onion, and sliced olives to the bowl with the cooled pasta.
Prepare the dressing by whisking together the 2 tablespoons of olive oil, lemon juice, dijon mustard, honey, salt, and black pepper in a small bowl.
Add the cooled tofu cubes to the pasta and vegetable mixture. Drizzle the dressing over the salad.
Toss everything together gently to combine, ensuring the dressing coats all the ingredients evenly.
Chop the fresh basil and sprinkle it over the salad. Give it one final toss before serving.
Serve the vegetarian pasta salad fresh or refrigerate for an hour if you prefer it chilled.
Nutrition Facts
Calories |
438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 421 mg | 18% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 6.7 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 483 mg | 10% | |
*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.
