American · Lunch · Dinner
Pasta Salad
Chilled whole-wheat spirals tossed with crunchy vegetables, chickpeas, olives and a zesty herb-and-mustard vinaigrette. It's a bright, filling salad that travels well for lunches and picnics.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Serves
- 4
Calories come from: Carbs 59% · Fat 28% · Protein 13%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 250 g (about 2 1/2 cups)whole-wheat fusilli, dry
- 3 litres, drained away3,000 gwater, for boiling (optional)
- 1 tsp, mostly drained away with the water6 gsalt, for the pasta water (optional)
- 1 can (240 g drained)chickpeas, canned, drained and rinsed
- 1 1/2 cups250 gcherry tomatoes, halved
- 1 medium200 gcucumber, diced
- 1 large160 gred bell pepper, diced
- 1/2 small50 gred onion, finely sliced
- 12 olives40 gkalamata olives, pitted and halved
- 1/2 cup30 gfresh parsley, chopped
- 3 tbsp40 gextra virgin olive oil
- 3 tbsp45 gred wine vinegar
- 1 tsp5 gDijon mustard
- 1 clovegarlic, finely grated
- 1 tspdried oregano
- 1/2 tspblack pepper, ground
- 1/2 tspsalt, for the dressing
Steps
- 1
Bring the 3 litres of water to a boil in a large pot and add the 1 tsp salt for the pasta water.
- 2
Add the fusilli and cook for about 10 minutes, until just tender with a little bite.
- 3
Drain the pasta and rinse under cold running water until cool, then shake off the excess water.
- 4
While the pasta cooks, whisk the olive oil, red wine vinegar, Dijon mustard, garlic, oregano, black pepper and the 1/2 tsp salt for the dressing in a small bowl.
- 5
Put the cooled pasta in a large bowl with the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion and olives.
- 6
Pour over the vinaigrette and toss until everything is evenly coated.
- 7
Fold in the parsley, taste and adjust seasoning.
- 8
Chill for at least 15 minutes before serving, or refrigerate covered for up to 3 days.
Swaps, storage and make-ahead
Swaps
- Use a pasta labelled gluten-free in place of the whole-wheat fusilli, and check that your Dijon mustard is labelled gluten-free too, to make the salad gluten-free.
- Swap the chickpeas for canned white beans or diced firm tofu if you prefer a milder flavour.
- Replace the red wine vinegar with fresh lemon juice for a brighter, citrusy dressing.
- Use green olives or capers instead of kalamata olives if that is what you have on hand.
Storage
Refrigerate leftovers in a covered container within 2 hours of making and eat within 3 days; serve chilled. Do not freeze, as the cucumber, tomatoes and pasta turn watery and soft.
Make ahead
Cook, rinse and chill the pasta and whisk the dressing up to a day ahead, keeping them covered in the fridge separately. Chop the vegetables on the day for the best crunch, then toss everything together and chill before serving.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Pasta Salad in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: GlutenMustardSulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (330 g) | Per 100 g | |
|---|---|---|
| Calories | 445 kcal | 135 kcal |
| Protein | 14.8 g | 4.5 g |
| Carbohydrates | 69.2 g | 21 g |
| of which sugars | 8.9 g | 2.7 g |
| Fiber | 12.2 g | 3.7 g |
| Fat | 14.8 g | 4.5 g |
| of which saturated | 2.1 g | 0.6 g |
| Sodium | 521 mg | 158 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
