Mediterranean Pasta Salad with Chickpeas (Vegan High-Protein)
Bursting with flavour and nourishment, this Mediterranean Pasta Salad with Chickpeas is a quick and easy recipe to meal prep for lunch or dinner that’s naturally vegan, easily gluten-free and high in protein.
Welcome back to another episode of salad jars and this delicious high-protein and veggie packed pasta salad. It’s full of Mediterranean flavours like olives, grilled artichokes and roasted red peppers with a herby delicious dressing, too. You can use your favourite pasta salad shape for this recipe, I have used orecchiette as I love how the little shapes retain some of the dressing in the gaps. I have also used lots of vibrant colours for more plant diversity and polyphenols and don’t forget the chickpeas for protein and fibre, too.
Why will I love this?
This is amazing:
- Packed with bold flavours
- Herby, lemony and rich with Mediterranean vibes
- Contains lots of different coloured fruits and vegetables
- High in fibre and protein
- With chickpeas
- Increase the fibre and protein by using legume pasta
- Quick to make in the time it takes to cook pasta
- The dressing is fresh and rich
- Wholesome and hearty
- Will keep you full
- Great for meal prep for lunch or dinner
- Ideal for picnics and BBQs
- Naturally plant-based, egg-free and dairy-free
- Nut-free
- Easily gluten-free
- Can be made in larger quantities to feed a crowd
- Keeps well in the fridge
- No soggy salads!
- Packed with vitamins, minerals and goodness
- Great for the gut
If you already love the sound of this pasta salad, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the pasta salad:
- Small pasta shapes: I use orecchiette pasta here but any small-medium shape will work.
- Chickpeas: I use the Bold Bean Co queen chickpeas which are larger and plumper then regular chickpeas and so tasty. They add protein and fibre to the dish, and try swapping them for butterbeans or cooked tofu cubes, if you prefer.
- Jarred grilled artichokes: make sure you get rid of the excess oil before slicing them up.
- Jarred roasted peppers: these add so much rich flavour.
- Olives: pit and chop them up. You can use your favourite olive variety.
- Cherry tomatoes: these are so good when it’s summer.
- Cucumber: for freshness.
- Red onion: thinly sliced.
- Fresh basil: to add more Mediterranean flavour.
- Mixed seeds: for adding some crunch on top.
And to make the dressing:
- Extra virgin olive oil: the better quality the olive oil, it more delicious it is in dressings. I use the Citizens of Soil range as they are amazing.
- Dijon mustard: to add tons of flavour.
- Maple syrup: to balance out the acidity.
- Lemon: for some juicy tang and zest.
- Garlic: for flavour.
- Herbs and spices: this dressing needs chilli flakes, dried oregano and dried basil.
- Salt and pepper: to season.
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF pasta and this is naturally nut-free.
How do I make this?
This is ready to go in a few steps:
- Cook the pasta: according to packet instructions until al dente.
- Chop and slice the veggies: as you like.
- Prepare the salad dressing: combine all the ingredients in a small bowl or jar and stir well.
- Layer up the salad in jars starting with the dressing and pasta: followed by the other vegetables and chickpeas.
How long will it last?
This will keep for 2-3 days in the fridge in a sealed container.
What other recipes can I try?
For more lunchtime inspiration:
- Tofu Sushi Salad Jars with Tahini
- Mexican-Style Black Bean Salad Jars
- Chickpea Tuna-Cado Toasted Sandwich
- Vegan Sticky Chilli Tofu Salad with Harissa
- Smashed Potato Bean Salad with Tahini Yoghurt
Mediterranean Pasta Salad with Chickpeas (Vegan High-Protein)
Bursting with flavour and nourishment, this Mediterranean Pasta Salad with Chickpeas is a quick and easy recipe to meal prep for lunch or dinner that’s naturally vegan, easily gluten-free and high in protein.
Ingredients
For the Pasta Salad:
- 180g small pasta shapes
- 1 tin chickpeas, drained (drained weight 240g)
- 70g jarred grilled artichokes, drained weight
- 160g jarred roasted red peppers, drained weight
- 70g pitted olives
- 160g cherry tomatoes
- 150g cucumber
- ½ red onion
- 2 sprigs fresh basil
- 2 tbsp mixed seeds
For the Dressing:
- 2 tbsp extra-virgin olive oil
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 1 lemon, juiced
- 1 garlic clove, crushed
- ¼ tsp chilli flakes
- ½ tsp dried oregano
- ½ tsp dried basil
- Salt and pepper
Instructions
- Cook the pasta according to packet instructions, until al dente and then allow to cool.
- Drain and wash the chickpeas and then pat them dry.
- Chop the artichokes and roasted pepper into small chunks and half the olives.
- Slice the tomatoes in half and chop the cucumber into small cubes. Thinly slice the red onion.
- Make the dressing by adding all of the ingredients to small jar or bowl and either seal with a lid and shake to emulsify the dressing or stir well in a bowl.
- To serve straight away, add the pasta, chickpeas and all of the vegetables to two bowls and then drizzle over the dressing. Add on the basil and seeds and toss well.
- To store in jars for later, divide the dressing between two large jars and layer up with the pasta, chickpeas and all of the other vegetables. Finish off with the basil and seeds and seal. Store in the fridge for 2-3 days.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Mediterranean Pasta Salad with Chickpeas so please do let me know in the comments below. If you do make these cupcakes, I’d love to see them so please tag me in your creations, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With pasta salad love x
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