Looking for a fresh twist on your meal prep this week? Dive into this healthy pasta salad that packs a protein punch and keeps things light and flavorful!
Now, let's talk about the heart of this dish—the fusion of salad and pasta. It's a culinary match made in heaven, where the freshness of a salad meets the comfort of pasta.
This recipe is a nod to our cherished high-protein pasta sauce recipe and draws inspiration from the rustic charm of our Italian peas and pasta recipe, marrying the best of both worlds in a dish that's bursting with flavor and brimming with nutrients.
We took the ideas of those recipes and remembered how we used our creamy vegan sauce recipe to put it into almost everything we could think of. However, we wanted something oil-free and super healthy as we prepared for the Summer; that is how we came up with the fantastic pasta sauce.
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💚 Why you will love this recipe
- Easy to make
- Nutrient-rich ingredients
- Flavorful comfort food
- Versatile meal options
- Perfect for meal prep
- High in protein
🧾 Ingredients
The ingredients that make this protein meal good are:
- Broccoli: Blended for a creamy texture in the dressing and reserved in florets for a crunchy element, enriching the salad with anti-cancer properties, vitamins C and K.
- Green peas: These are frozen to lock in freshness and a sweet pop of flavor. They're a great protein source and are typically greener.
- Fresh basil: Brings a bright, herbal freshness that elevates the dish.
- Red onion: Offers a sharp bite that contrasts the other flavors beautifully.
- Garlic: Infuses the salad with a warm, aromatic depth.
- Chickpea pasta: A gluten-free option that boosts the protein content significantly.
- Grape tomatoes: Burst with juicy sweetness, adding color and texture to the dish.
See the recipe card for quantities.
Substitutions
| Original Ingredient | Suggested Substitution |
|---|---|
| Broccoli | Cauliflower or more Green peas |
| Green peas | Edamame or Spinach |
| Fresh basil | Arugula |
| Red onion | Shallots, Leeks, or Green onions |
| Garlic | Garlic powder |
| Chickpea pasta | Other Gluten-Free and Protein-packed pasta like Edamame, or Lentil pasta |
| Grape tomatoes | Cherry tomatoes or plum tomatoes |
🍽 Equipment
A saucepan to sauté veggies, a pot to boil the pasta, and a blender to make the green pasta sauce.
🔪 Instructions
To make this wholesome pasta, start by washing your fresh ingredients thoroughly.
Step 1: Coarsely chop the red onions and garlic, and prepare the broccoli by cutting the stem into small pieces and separating the florets.
Step 2: In a pan over medium heat, sauté the garlic, red onions, broccoli pieces, and green peas.
Step 3: Keep sautéing until the onions become translucent, which should take about 3 to 5 minutes.
Step 4: Transfer the sautéed veggies into a blender and add basil, salt, and pepper.
Hint: Set aside some broccoli florets for garnish and add textures to your bites.
Step 5: Pour in water bit by bit, blending until you achieve a creamy mixture that suits your taste.
Step 6: Boil the chickpea pasta as per the instructions on the packet, keeping in mind that it might cook quicker than regular pasta.
Hint: Reserve about 1 and ½ cups of starchy pasta water before straining.
Step 7: After draining the pasta, stir it back into the pot and combine it with the creamy vegetable sauce, using pasta water to fine-tune the sauce’s thickness if necessary.
Step 8: Dish out the pasta into bowls and garnish with halved grape tomatoes and bright green broccoli florets.
💡 Expert Tips
For perfect pasta every time, start by ensuring your water is at a rolling boil before adding the chickpea pasta—this helps it cook evenly and prevents sticking.
When sautéing the vegetables, keep them moving in the pan to ensure they caramelize nicely without burning, unlocking maximum flavor.
Blend the vegetable mixture until completely smooth for that luxurious creamy sauce; if it's too thick, add water a tablespoon at a time to reach the perfect consistency.
Lastly, don’t skip on the final garnish—those fresh tomatoes and broccoli add a pop of color and a delightful contrast in texture and freshness to each bite.
📖 Variations
If you’re looking to switch things up, try using arugula in place of basil for a peppery kick that complements the creamy sauce.
Another great variation is to swap out the green peas for cooked white beans or these instant-pot chickpeas; just keep in mind that the sauce might be a tad less vibrant, and you might need a little extra water to reach the desired creamy consistency due to their starchiness.
🥢 How to serve
Chilled: Let the pasta cool down and serve it cold, making it a refreshing choice for picnics or a light lunch on a warm day.
Warm: Serve the pasta salad warm for a comforting and hearty meal, ideal for chilly days or when you need a satisfying dinner. If you go for this option, we recommend serving a cold cucumber soup as an appetizer and also using the blender so there is less mess in the kitchen.
Dipping Sauce: Allow the sauce to thicken by chilling it in the fridge, then use it as a dip for an array of raw or parboiled vegetables, like broccoli florets and carrot sticks, for a creative appetizer or snack.
🥡 Storage
In the Fridge: Store any leftover pasta salad in an airtight container; it'll keep well for up to 3 days. When you're ready to reheat, gently warm it in a saucepan over low heat, adding a splash of water or plant milk to loosen the sauce and bring back its creamy texture.
Freezing for Later: You can freeze the vegetable sauce separately by spooning it into a freezer-safe container. When you're ready to enjoy, thaw it in the refrigerator overnight and then reheat it on the stove, stirring in a little water if needed for creaminess.
Meal Prep: For meal prep, prepare the sauce ahead of time and refrigerate. Boil fresh pasta when you're ready to eat and mix with the sauce for a quick and easy meal. If you have a combination of pasta and sauce that needs reheating, don't forget to add a touch of liquid to retain moisture and revive the flavors.
❓ FAQ
Feel free to use any pasta you have on hand. Whole wheat or other legume-based pastas work great and keep the recipe high in protein.
Legumes pasta like this one, is naturally gluten-free, but always check the packaging to make sure it's produced in a gluten-free facility if you're sensitive to cross-contamination.
📚 More healthy salads
Looking for healthy salads that are not full of junk and nurture your body?
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
And for even more recipes, join the Easy Vegan and Vegetarian Recipes Facebook group for support, inspiration & fun!
📋 Recipe
Easy, Healthy Pasta Salad (High in Protein)
Equipment
Ingredients
- 8 oz broccoli fresh or frozen
- 1 cup green peas frozen
- 1 oz fresh basil one bunch
- ¼ red onion small
- 4 cloved garlic
- 14 oz chickpea pasta
- 1 tablespoon lemon juice
- 1 cup grape tomatoes
- 1½ cups starchy pasta water
- 1 teaspoon fine sea salt
- ¼ teaspoon black pepper
Directions
- Chop the red onions and garlic coarsely.
- Prepare Broccoli: Cut off the stem and chop it into small pieces. Separate the broccoli florets.
- Sauté the chopped garlic, red onions, broccoli pieces, and green peas in a pan over medium heat.
- Continue sautéing for 3-5 minutes until the red onions turn translucent.
- Blend: Add the sautéed vegetables to a blender. Add the basil, salt, and peppet. Adjust the texture by adding water gradually until the mixture is creamy and reaches your desired consistency.Reserve Broccoli: Set aside some broccoli florets for garnish.
- Cook Pasta: Boil chickpea pasta according to package directions.Note that gluten-free pasta like chickpea and lentil pasta may have shorter cooking times.
- Reserve Pasta Water: Before straining, reserve about 1 and ½ cups of the starchy pasta water.
- Strain and Mix: Drain the pasta and return it to the pot. Mix in the creamy vegetable sauce, adding reserved pasta water as needed to adjust consistency.
- Serve: Plate the pasta in bowls. Top with halved grape tomatoes and the reserved broccoli florets.
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
padma
Thank you for this lovely recipe. With summer fast approaching, this is just the kind of dish that I was looking for!
Beth
I LOVE this recipe! Pasta salad is one of my favorite sides, and this healthier version is so great.
Our Plant-Based World
Hi Beth,
We're so glad you love the pasta salad! It's wonderful to hear that it's become one of your favorite sides. Thank you for embracing a healthier version and for your fantastic feedback. Keep enjoying those tasty dishes!
Happy eating,
Gus & Joaco