Mediterranean Chickpea Pasta Salad
A colorful, protein-packed Mediterranean pasta salad featuring chickpeas, fresh vegetables, olives, and a zesty olive oil dressing. Perfect for quick meals, healthy lunches, or make-ahead sides, this salad is light, satisfying, and easy to prepare in just 30 minutes.
Equipment
- 1 large pot (for cooking pasta)
- 1 Strainer or colander (for draining pasta and chickpeas)
- 1 large mixing bowl
- 1 Resealable jar or small bowl (for dressing)
- 1 cutting board and knife
- Measuring Cups and Spoons
Ingredients
For the Dressing:
- ⅓ cup extra virgin olive oil
- 3 tablespoons red wine vinegar or fresh lemon juice
- 1 clove garlic minced
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- Black pepper to taste
For the Salad:
- 8 ounces pasta use gluten-free if desired
- 1 15-ounce can chickpeas, drained and rinsed
- 10 ounces fresh tomatoes diced or halved
- 1 English cucumber quartered and sliced
- ½ small red onion finely diced
- ½ cup Kalamata olives halved (optional)
- ½ –1 cup crumbled feta dairy-free if preferred
- ⅓ cup fresh parsley chopped
- 2 tablespoons fresh mint chopped (optional)
Instructions
- Prepare the Dressing: Begin by making the flavorful dressing, which will coat the salad and bring all the ingredients together. In a resealable jar or a small mixing bowl, combine 1/3 cup extra virgin olive oil, 3 tablespoons red wine vinegar (or fresh lemon juice for a brighter flavor), 1 minced garlic clove, 1 teaspoon Dijon mustard, 1 teaspoon dried oregano, 1 teaspoon kosher salt, and black pepper to taste. Seal the jar tightly and shake vigorously for about 30–45 seconds until the dressing is fully emulsified and slightly thickened. This step ensures that the oil and vinegar blend smoothly, while the garlic and mustard infuse the dressing with a zesty aroma. Set the dressing aside to allow the flavors to meld while you prepare the rest of the salad.
- Boil the Pasta: Fill a large pot with water and generously add salt, about 1–2 tablespoons, to season the pasta as it cooks. Bring the water to a rolling boil over high heat. Once boiling, add 8 ounces of your chosen pasta, stirring occasionally to prevent sticking. Cook the pasta according to the package instructions until it reaches al dente texture—tender yet slightly firm to the bite. Taste a piece to ensure it isn’t overcooked. This method guarantees that the pasta will hold its shape and texture when mixed with the other ingredients.
- Drain and Cool the Pasta: Once the pasta is perfectly cooked, pour it into a colander or strainer to drain the hot water. Immediately rinse the pasta under cold running water until it reaches room temperature. This step stops the cooking process and prevents the pasta from becoming mushy. Set the cooled pasta aside in the colander for a few minutes to remove excess water. This ensures the salad won’t become watery when combined with the dressing.
- Prepare the Fresh Vegetables: While the pasta cools, prep your vegetables. Dice 10 ounces of fresh tomatoes into bite-sized pieces, or cut cherry tomatoes in half. Slice 1 English cucumber, which has been quartered lengthwise, into thin slices for a crisp texture. Finely dice 1/2 small red onion for a mild, slightly sweet crunch. Chop 1/3 cup fresh parsley and optionally 2 tablespoons fresh mint, which add a fresh, herbal aroma and bright flavor. Preparing the vegetables carefully ensures each bite has a balanced mix of flavors and textures.
- Rinse and Prepare Chickpeas: Drain and rinse 1 (15-ounce) can of chickpeas under cold water. This removes excess sodium from canned chickpeas and gives them a cleaner taste. Pat the chickpeas dry with a paper towel if needed to avoid adding extra moisture to the salad. Chickpeas are the protein-packed base of this salad, providing a creamy, nutty texture that pairs beautifully with the fresh vegetables.
- Combine Salad Ingredients: In a large mixing bowl, combine the cooled pasta, chickpeas, diced tomatoes, cucumber slices, red onion, and Kalamata olives (optional). Add 1/2–1 cup crumbled feta cheese, which can be dairy-free if desired. Sprinkle the chopped parsley and mint over the top. Gently toss all the ingredients together using a large spoon or salad tongs to ensure an even distribution. This step ensures that every bite contains a harmonious blend of pasta, vegetables, cheese, and herbs.
- Add the Dressing: Pour the prepared dressing evenly over the salad. Gently toss again until the dressing coats all the ingredients thoroughly, creating a glossy, flavorful finish. Taste the salad and adjust seasoning if necessary—add more salt, pepper, or a splash of lemon juice for brightness. The dressing not only enhances flavor but also ties the diverse Mediterranean ingredients together into a cohesive dish.
- Chill or Serve Immediately: The salad can be served right away for a fresh, vibrant option, or refrigerated for at least 30 minutes to allow the flavors to meld and intensify. Chilling the salad enhances the taste, especially for meal prep or summer gatherings. Store leftovers in an airtight container in the fridge for up to 5 days, making it a convenient and versatile option for lunches or side dishes throughout the week.
- Presentation Tips: Before serving, give the salad a final gentle toss to redistribute any dressing that may have settled. Garnish with extra parsley or mint for a fresh, colorful finish. For a Mediterranean-themed meal, serve alongside grilled vegetables, warm pita, or roasted chicken for a complete, satisfying plate.
Notes
- Pasta Choice: Any short pasta works well, such as penne, fusilli, or rotini. Use gluten-free pasta if desired—just cook according to the package instructions.
- Chickpeas: Canned chickpeas save time, but rinsing them is crucial to reduce excess sodium and improve flavor.
- Vegetable Prep: Dice vegetables uniformly for even texture and better presentation. Cherry tomatoes can be halved, and cucumbers sliced thin for easy mixing.
- Feta Options: Dairy or dairy-free feta both work; adjust the quantity based on preference.
- Make-Ahead Friendly: This salad tastes even better after chilling for 30 minutes, making it ideal for meal prep or entertaining.
