The combination of protein-rich pasta, chickpeas, and green peas makes this dish an ideal meal for those looking to nourish their body without sacrificing flavor. A creamy lemon tahini dressing brings everything together with a burst of brightness and richness, making it a perfect summer salad. Whether you’re prepping meals for the week, looking for a nutritious potluck contribution, or needing a quick, satisfying lunch, this high-protein pasta salad ticks every box. It’s customizable, refreshing, and incredibly simple to make ideal for those busy weekdays when you want something both delicious and energizing.
Full Recipe:
Ingredients:
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8 oz whole wheat or legume-based pasta (such as chickpea or lentil)
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1 cup green peas (fresh or frozen)
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1/2 cup cooked chickpeas (or canned, drained and rinsed)
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1/2 red bell pepper, diced
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1/2 cucumber, diced
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1/4 red onion, finely chopped
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2 tablespoons chopped fresh parsley
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1 tablespoon capers (optional)
For the Lemon Tahini Dressing:
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3 tablespoons tahini
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3 tablespoons water (plus more as needed for consistency)
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Juice of 1 lemon (about 2 tablespoons)
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1 tablespoon Dijon mustard
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1 teaspoon maple syrup or agave
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1 garlic clove, minced
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Salt and pepper to taste
Directions:
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Cook pasta according to package instructions. During the last 2 minutes of cooking, add the green peas to the boiling water. Drain and rinse under cold water to stop the cooking.
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In a small bowl, whisk together all the ingredients for the lemon tahini dressing until smooth. Add more water as needed to reach desired consistency.
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In a large mixing bowl, combine the cooked pasta and peas with chickpeas, bell pepper, cucumber, red onion, parsley, and capers.
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Pour the dressing over the salad and toss to coat evenly.
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Chill for at least 30 minutes before serving to let the flavors meld.
Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 320 kcal | Servings: 4 servings
High-Protein Pasta Salad with Green Peas: A Wholesome, Flavor-Packed Meal for Any Occasion
When it comes to wholesome, plant-powered meals, few dishes offer the perfect balance of simplicity, nutrition, and flavor like a high-protein pasta salad. This refreshing and satisfying High-Protein Pasta Salad with Green Peas is a true celebration of vibrant vegetables, legume-based pasta, and a tangy lemon tahini dressing. Whether you’re preparing a quick lunch, a post-workout meal, or a dish to share at a picnic or potluck, this salad fits beautifully into any healthy lifestyle.
Beyond being just another pasta salad, this recipe packs a serious nutritional punch. It’s crafted to provide a complete and filling meal with complex carbs, fiber, plant protein, and heart-healthy fats. And it does so while being 100% vegan, dairy-free, and easily gluten-free with the right pasta choice.
Let’s dive into what makes this pasta salad not just a quick fix but a kitchen staple worth repeating all year round.
A Protein-Packed Powerhouse in a Bowl
Protein is a cornerstone of a balanced diet, and in plant-based cooking, finding convenient ways to get enough of it is often a top priority. This salad answers the call by combining legume-based pasta (like chickpea or lentil varieties), green peas, and chickpeas each a natural source of plant-based protein.
On average, a cup of cooked chickpea pasta contains around 14 grams of protein, while a half-cup of green peas provides about 4 grams. When combined with chickpeas, the protein content climbs even higher, making this salad ideal not just for vegans and vegetarians but for anyone looking to incorporate more plant protein into their routine without turning to processed products.
Unlike many animal-based protein options, these ingredients also offer dietary fiber, aiding digestion and providing longer-lasting satiety. This helps prevent blood sugar spikes and crashes, which is particularly beneficial for those managing diabetes or looking to maintain consistent energy levels throughout the day.
Tahini: The Secret to Creamy, Nutrient-Rich Dressing
One of the stand-out components of this recipe is the creamy lemon tahini dressing. Unlike traditional pasta salad dressings that rely on mayonnaise or cream-based sauces, this version leans on tahini a paste made from ground sesame seeds. Tahini offers a naturally creamy texture with a nutty undertone and a generous nutritional profile.
Rich in healthy monounsaturated and polyunsaturated fats, tahini also delivers calcium, magnesium, iron, and B vitamins, especially thiamine. It pairs beautifully with lemon juice and garlic, creating a zesty and vibrant dressing that brings everything in the salad together without overpowering the other ingredients.
Another benefit? This dressing can double as a sauce for grain bowls, wraps, or roasted veggies, making it a versatile recipe addition that extends beyond this particular salad.
Why Use Legume-Based Pasta?
Traditional pasta, while delicious, is typically lower in protein and fiber compared to alternatives made from legumes. Chickpea, lentil, and even black bean pasta varieties have grown in popularity over the last decade, and for good reason they offer a more balanced macronutrient profile while keeping your meals gluten-free and highly satiating.
Legume-based pasta also has a pleasantly nutty flavor and a firmer texture that holds up exceptionally well in cold salads. This makes it ideal for meal prepping, as it won’t become mushy or absorb too much moisture from the dressing after sitting in the fridge for a few days.
By using legume pasta, this salad transforms into a complete, well-rounded meal that ticks all the boxes: protein, fiber, texture, and flavor.
A Salad That’s as Versatile as It Is Delicious
One of the best things about this high-protein pasta salad is its flexibility. While the original recipe includes red bell peppers, cucumbers, red onions, and capers, you can easily tailor the mix-ins based on what’s in season or what you have on hand.
Possible Add-ins or Substitutions:
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Avocado: Adds creaminess and healthy fats.
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Cherry tomatoes: Offer a juicy, acidic pop.
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Olives: For a Mediterranean flair.
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Fresh herbs: Swap parsley with basil, mint, or dill for different flavor profiles.
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Roasted chickpeas: For added crunch and texture contrast.
You can also turn it into a warm dish by skipping the chilling step and serving the salad immediately after mixing in the dressing. For those avoiding oil, simply omit any additional oil from the dressing and rely on tahini for natural creaminess.
Ideal for Meal Prepping
This salad shines as a meal prep staple. It stores well for 3–4 days in the fridge and actually improves in flavor after sitting for a few hours. The lemon tahini dressing helps preserve the freshness of the veggies, and the hearty ingredients won’t wilt like lettuce-based salads often do.
To keep the salad crisp, consider storing the dressing separately and tossing it in just before eating. This approach also allows for quick assembly on busy mornings before work or school.
If you’re looking to double or triple the batch for weekly lunches, go ahead this recipe scales beautifully and doesn’t require much additional time to prepare in larger quantities.
Great for Every Dietary Preference
Not only is this dish plant-based, but it’s also incredibly allergy-friendly. Using gluten-free chickpea or lentil pasta makes it safe for those with gluten intolerance or Celiac disease. The absence of dairy, eggs, and soy in the main ingredients makes it suitable for most major dietary restrictions.
If you’re cooking for a crowd or a family with different needs, this pasta salad offers a universally appealing base. Those who prefer additional protein can easily add grilled tofu, tempeh, or even diced seitan without altering the overall flavor profile.
A Vibrant Addition to Every Occasion
Visually, this salad is a showstopper. The blend of green peas, red bell peppers, and fresh herbs creates a rainbow effect that looks as good as it tastes. It’s the kind of dish you’ll be proud to bring to a gathering or serve during a sunny backyard lunch.
Pair it with grilled vegetables, a fresh lemonade, or a crisp white wine for a light summer meal. Or serve it alongside soups and warm stews in colder months for a refreshing contrast.
Whether you’re serving it at a casual get-together or including it in a more formal plant-based spread, this salad elevates any table it’s placed on.
Conclusion:
The High-Protein Pasta Salad with Green Peas is more than a side dish it’s a statement. A statement that healthy food can be full of flavor, texture, and joy. This salad brings together the best of plant-based eating: whole food ingredients, balanced macronutrients, and vibrant taste.
It’s perfect for everyone from the beginner home cook to the seasoned meal prepper, and its versatility ensures it will never become boring. Best of all, it’s a feel-good dish good for the body, the planet, and your tastebuds.