Recipe: Penne Salad with Chickpeas, Feta & Summer Vegetables

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

June 22, 2012 • 2 comments

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

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

• 3 cups (420 g) cooked whole grain ziti or penne (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

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.
   

• Cuisine: Mediterrarean
• Course: Salad
• Skill Level: Moderate