Recipe: Penne Salad with Chickpeas, Feta & Summer Vegetables

Summer Pasta Salad with Chickpeas and Summer Vegetables

Summer Pasta Salad with Chickpeas and Summer Vegetables

The contents of my fridge inspired this lunchtime recipe, but ingredients are easily interchangeable with whatever you have on hand. My version incorporates five different food groups, providing a balanced meal in itself. This salad tastes even better the next day as the flavors marry, so make a larger batch to enjoy for lunch throughout the week.

Penne Salad with Chickpeas, Feta & Summer Vegetables

3 cups (420 g) cooked whole grain ziti or penne pasta (I prefer to use Barilla Plus brand, nearly 2 cups dry)

3 tablespoons (45 ml) extra-virgin olive oil, divided

1 – 14 ounce (400 g) can chickpeas, drained and rinsed (about 1 1/2 cups, or 360 g)

1 cup (120 g) cucumbers, quartered lengthwise then sliced crosswise

1 cup (150 g) halved cherry tomatoes

1 cup (150 g) diced red bell pepper (about 1 small)

2/3 cup (100 g) crumbled feta cheese with herbs

1/4 cup (32 g) roasted sunflower seeds

2 tablespoons (28 ml) red wine vinegar

1 tablespoon (15 ml) lemon juice

1/2 teaspoon garlic powder

1/4 teaspoon dried oregano leaves

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Cook pasta according to package directions. Drain, spread out on a sheet pan to cool quickly and drizzle with 1 tablespoon (15 ml) olive oil to prevent sticking. Toss all ingredients together in a mixing bowl. For best results, chill in the refrigerator for 2 hours or overnight. Toss the next day with a bit of additional vinegar and oil if needed.

Prep time: 20 minutes

Cook time: 10 minutes

Makes 5 entree-sized servings (1 1/2 cups each)

Nutrition Facts (per serving): Calories 372, Total fat 18 g, Saturated fat  4.5 g, Trans fat  0 g, Sodium 685 mg, Cholesterol 18 mg, Total carbohydrates  40 g, Fiber  9 g, Protein  14 g, Vitamin A 16% DV, Vitamin C 45% DV, Calcium 14% DV, Iron 16% DV

 

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Penne Salad with Chickpeas, Feta & Summer Vegetables

Summer Pasta Salad with Chickpeas and Summer Vegetables

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: June 22, 2012

  • Yield: 1 1/2 cup entree-sized lunch servings (5 Servings)
  • Prep: 20 mins
  • Cook: 10 mins
  • Ready In: 30 mins

A balanced meal incorporating five different food groups, and it tastes even better on the second day.

Ingredients

Instructions

  1. Cook pasta according to package directions. Drain, spread out on a sheet pan to cool quickly and drizzle with 1 tablespoon (15 ml) olive oil to prevent sticking. Toss all ingredients together in a mixing bowl. For best results, chill in the refrigerator for 2 hours or overnight. Toss the next day with a bit of additional vinegar and oil if needed.

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