Mediterranean pasta salad with chickpeas and lemon vinaigrette

Mediterranean Pasta Salad Recipe with Chickpeas and Lemon Vinaigrette

A salad that balances freshness, flavor, and nutrition for those days when you want something light but complete. This salad combines the soft texture of pasta with the crunchy touch of chickpeas and a citrus vinaigrette that makes it irresistible.

Preparation time

Let's see how much time this Mediterranean salad needs to be ready:

• Preparation: 15 minutes
• Cooking: 15 minutes
• Total: 30 minutes
• Servings: 6
• Difficulty: Easy

Ingredients

For the salad

• 225 g short pasta (such as fusilli or rotini)
• 1 can chickpeas (440 g), drained and rinsed
• 1 small red onion, finely chopped
• ½ English cucumber, peeled and diced
• 1 red bell pepper, deseeded and diced
• 60 g Kalamata black olives, pitted and chopped
• 15 g of fresh chopped parsley

For the lemon vinaigrette

• 45 ml of extra virgin olive oil (such as Gallo or La Española)
• Juice and zest of one large yellow lemon
• 1 clove of garlic, crushed and finely chopped
• 1 teaspoon dried oregano
• Sea salt to taste
• Freshly ground black pepper to taste

If you can't find traditional short pasta, you can use pasta made with chickpea or lentil flour, which provide protein and a different touch. Extra virgin olive oil can be varied among recognized brands such as Carbonell, Hacendado or Koipe, depending on availability. The red onion can substitute chives without problem, just remember to rinse it to reduce its strong flavor.

Utensils we will use

• Large pot for cooking pasta
• Colander for draining pasta and chickpeas
• Large bowl for mixing ingredients
• Knife and cutting board for chopping vegetables
• Wooden spoon or spatula for mixing salad
• Grater for lemon zest
• Jar or bottle for preparing and mixing the vinaigrette

If you don't have a grater, you can use the fine side of a sharp knife to get zest or simply squeeze the lemon for juice and use a lemon slice to add aroma and flavor.

Preparation

1. Cooking the pasta

1. Boil the water: Fill a large pot with water and add sea salt to taste. Bring to a boil.
2. Add the pasta: Add short pasta such as fusilli or rotini. Stir to prevent sticking.
3. Cook al dente: Follow package instructions; usually between 10 and 12 minutes. The pasta should be tender but firm.
4. Drain and cool: Use a colander to drain the water and rinse quickly with cold water to stop cooking and prevent sticking.

2. Preparing the fresh ingredients

1. Wash and peel: Wash the cucumber, onion, and bell pepper well. Peel the cucumber if you prefer a smoother texture.
2. Dice into small cubes: Cut the cucumber, red bell pepper, and onion into small cubes so they integrate well in each bite.
3. Prepare the olives: If using olives with pits, remove the pits and chop them finely.

3. Making the lemon vinaigrette

1. Mix liquid ingredients: In a jar or bowl, add the lemon juice and zest along with extra virgin olive oil.
2. Add seasonings: Incorporate finely chopped garlic, dried oregano, sea salt, and freshly ground black pepper.
3. Emulsify: Close the jar and shake vigorously to mix all ingredients well; this will integrate the flavors.

4. Assembling the salad

1. Combine pasta and vegetables: In a large bowl, mix the drained pasta with the chickpeas, cucumber, bell pepper, onion, and olives.
2. Add the vinaigrette: Pour the vinaigrette over the mixture and stir carefully so that the ingredients are infused with the flavor without breaking the pasta.
3. Finish with parsley: Add the chopped fresh parsley and mix lightly. Parsley adds freshness and color.

To finish and serve

Check the seasoning and adjust if necessary by adding a little more salt or lemon to your taste. Serve the salad fresh, ideally after resting for 15 minutes in the refrigerator so that the flavors integrate well. Accompany with crusty bread or a light protein for a complete meal.

I want to share these tips with you

• Control the cooking of the pasta: It is essential that the pasta is al dente to prevent it from overcooking and becoming soft in the salad.
• Rinse the pasta after cooking it: This stops the cooking and helps prevent it from sticking, as well as cooling it for the salad.
• Use good quality extra virgin olive oil: The Gallo or La Española varieties offer excellent options to enhance the flavor of the dressing.
• Incorporate fresh herbs: Parsley or mint add freshness and aroma that highlights the Mediterranean profile.
• Mix gently: This way you respect the texture of the ingredients and avoid breaking up the pasta or crushing the chickpeas.
• Taste the dressing before adding it: Adjust the salt and lemon to taste so that it is neither too acidic nor bland.

Nutritional Information per serving

• Calories: 162 kcal
• Proteins: 7 g
• Fats: 10 g
• Carbohydrates: 15 g
• Fiber: 4 g

The values are approximate and may vary depending on the exact ingredients and quantities used.

5 keys to make it perfect

• Choose the right pasta: Prefer pastas that hold their shape well when cooked, such as fusilli or farfalle, as they better trap the dressing and ingredients.
• Don't skip the step of cooling the pasta: This prevents it from becoming soggy and makes the salad fresher when eaten.
• Prepare the dressing ahead of time: Ideally, let it rest for a few minutes so that the flavors of lemon, garlic, and oregano are accentuated before mixing with the salad.
• Manage textures: Combine crunchy ingredients like cucumber and olives with soft ones like pasta and chickpeas for an interesting contrast.
• Adjust seasoning at the end: Always taste the salad before serving to balance salt, pepper, and acidity.

When is it ideal to enjoy it?

This Mediterranean salad it is perfect for warm summer days, whether for a picnic in the park or a light meal in the garden. Its freshness and flavor make it an excellent option to take and share at informal gatherings or as a side dish at a barbecue. Furthermore, its quick and simple preparation makes it an ideal resource for weekday lunches or light dinners.

Comparative table of Mediterranean pasta salads

When is it ideal to enjoy it?

This salad is also perfect for a quick lunch during the summer or as a light dish at a casual dinner. Its combination of Mediterranean ingredients helps maintain energy without feeling heavy, ideal for sharing with friends or family on sunny days or at gatherings where fresh and healthy options are sought.

Share your experience

Have you tried this Mediterranean pasta salad with chickpeas yet? Tell us how it turned out for you, if you made any variations with other ingredients or dressings, and what side dish you chose. Cooking is for enjoying and learning, share your tricks and improvements to inspire others!

Culinary glossary

• Al dente: The point of cooking pasta where it is tender but firm to the bite.
• Vinaigrette: Typical liquid mixture for salads, composed mainly of oil and an acidic ingredient such as lemon juice.
• Kalamata: Variety of black olives widely used in Mediterranean recipes, with intense flavor and firm texture.
• Emulsify: Process of mixing two liquids that do not mix easily, such as oil and lemon juice, until they form a homogeneous mixture.
• Rinse: To pass a food through water to clean or cool it after cooking.

To continue exploring fresh and healthy options, you can visit related recipes such as the pasta salad with chickpeas or the Mediterranean pasta salad with lemon vinaigrette that complement this technique and flavor.