This high-protein vegan pasta salad is the perfect answer to your cravings for a nutritious, hearty, and flavorful dish.
With protein-rich ingredients like chickpea pasta, edamame, and tofu, plus an array of fresh, colorful veggies, you’ll love how satisfying and easy this dish is to make.
Let’s dive into the recipe, where every ingredient contributes to a healthy and balanced meal.
Why You’ll Love This Recipe
- Quick and Easy: Perfect for busy weeknights or a last-minute meal prep session.
- High in Protein: With plant-based ingredients like chickpea pasta and edamame, it’s a powerhouse of nutrition.
- Customizable: Add your favorite veggies, or swap ingredients to suit your taste.
- Great for Meal Prep: Keeps well in the fridge, making it a go-to dish for busy days.
- Dairy-Free and Gluten-Free: A wholesome option for everyone to enjoy.
Ingredients
For this recipe, you’ll need simple, wholesome ingredients:
For the Pasta Salad
- 8 oz chickpea or lentil pasta (for a gluten-free, protein-rich base)
- 1 cup edamame, shelled and cooked
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup black olives, sliced
- 1/2 cup roasted red peppers, chopped
- 1/4 cup fresh parsley, chopped
For the Dressing
- 1/2 cup silken tofu (for a creamy, protein-packed base)
- 2 tbsp tahini
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp Dijon mustard
- 1 clove garlic, minced
- 1/4 cup olive oil
- 1 tbsp maple syrup (optional, for a touch of sweetness)
- Salt and pepper to taste
Instructions
Step 1: Cook the Pasta
Start by cooking the chickpea or lentil pasta according to the package instructions. Drain it, rinse it under cold water, and set it aside to cool. This step ensures that your pasta won’t stick together and will have the perfect texture for the salad.
Step 2: Prepare the Protein-Packed Add-Ins
While the pasta cools, cook the edamame according to the package instructions. If you’re using frozen edamame, simply boil or steam them for 3–5 minutes until tender. Once cooked, rinse them under cold water and set them aside.
Step 3: Chop the Veggies
Next, chop your fresh vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the black olives. Having these vibrant veggies prepped and ready makes assembling the salad a breeze.
Step 4: Make the Creamy Dressing
In a blender or food processor, combine the silken tofu, tahini, lemon juice, Dijon mustard, garlic, olive oil, and maple syrup (if using). Blend until smooth and creamy. Taste the dressing and adjust the seasoning with salt and pepper as needed. The creamy, tangy dressing ties the whole salad together with bold flavor.
Step 5: Combine and Toss
In a large mixing bowl, combine the cooked pasta, edamame, chopped veggies, roasted red peppers, and parsley. Pour the dressing over the salad and toss everything together until well coated. Make sure every bite gets a taste of that creamy dressing!
Step 6: Chill and Serve
For the best flavor, let the pasta salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together beautifully. Serve it as a standalone meal or pair it with a side of your favorite vegan bread or soup.
Tips for Success
- Cook the Pasta Al Dente: Slightly firm pasta holds up better in salads and doesn’t turn mushy when mixed with the dressing.
- Customize Your Veggies: Feel free to add or swap veggies like bell peppers, zucchini, or spinach for variety.
- Boost the Protein: Add more edamame or toss in some roasted chickpeas for extra crunch and protein.
- Meal Prep-Friendly: Store the salad in an airtight container in the fridge for up to 4 days. The flavors will deepen over time, making it even more delicious.
Why This Salad is a Protein Powerhouse
This pasta salad stands out as a high-protein vegan dish because of its smart ingredient choices:
- Chickpea Pasta: Made from legumes, it provides more protein than traditional wheat pasta.
- Edamame: These green soybeans are a complete protein source, packed with essential amino acids.
- Silken Tofu: A creamy, protein-rich base for the dressing that also adds a boost of calcium.
Together, these ingredients make the salad not just tasty but also a balanced, nourishing meal that fuels your body.
Serving Suggestions
This high-protein vegan pasta salad is versatile and perfect for any occasion:
- Lunch or Dinner: Enjoy it as a main course with a side of crusty vegan bread.
- Picnic or Potluck: Its vibrant colors and bold flavors make it a hit at gatherings.
- Meal Prep: Divide it into individual containers for a grab-and-go meal throughout the week.
Frequently Asked Questions
Can I use regular pasta instead of chickpea pasta?
Absolutely! While chickpea pasta boosts the protein content, you can use any pasta you prefer, including whole wheat or gluten-free varieties.
How can I make this nut-free?
Skip the tahini and use sunflower seed butter instead. It will maintain the creamy texture without any nuts.
Can I add other protein sources?
Yes! Roasted tofu cubes or tempeh chunks would work well in this salad.
Conclusion
This high-protein vegan pasta salad is everything you could want in a plant-based meal: nutritious, flavorful, and easy to make. With its protein-rich ingredients, vibrant veggies, and creamy dressing, it’s a satisfying dish you’ll want to make again and again. Give it a try, and let this recipe become your go-to for busy days, meal prep, or gatherings with friends and family.
Save it, share it, and enjoy every bite of this wholesome salad!
