I have a confession: I’m pretty particular about my pasta salads. So often, they end up with mushy, overcooked vegetables that just blend into the background. I wanted something different—a dish where every single ingredient felt bright, fresh, and intentional.
The breakthrough came when I put down the sauté pan and picked up my mandoline. Slicing the zucchini and yellow squash paper-thin and tossing them in raw? It was a total game-changer.
This Mediterranean vegetable pesto pasta recipe is the result. It’s a bowl full of vibrant flavors and satisfying textures. The crispness of the raw veggies, the hearty whole-wheat pasta, the fiber-packed chickpeas, and a bright, dairy-free pesto (you won’t miss the cheese!) all come together beautifully.
A Truly Satisfying, Fresh-Forward Meal
This isn’t just another pasta salad. It’s a complete, balanced bowl that truly checks all the boxes for me.
- Packed with Fiber: We’re using whole-wheat pasta and a full can of chickpeas, which provides fantastic fiber to help you feel full and satisfied.
- Vibrant & Nourishing: With a rainbow of fresh, raw vegetables (zucchini, squash, tomatoes), you get that wonderful crunch and a host of nutrients.
- A Bright, Dairy-Free Pesto: This pesto is a powerhouse. We get rich flavor from basil and garlic, healthy fats from pine nuts and olive oil, and a savory kick from nutritional yeast. It’s incredibly smooth and coats the pasta perfectly.
How It All Comes Together
This recipe is all about smart, simple steps. It’s easier than you think!
- Make the Pesto: First, I blend the basil, toasted pine nuts, garlic, nutritional yeast, and olive oil in a food processor until it’s smooth and bright green.
- Prep the Veggies & Pasta: While the whole-wheat pasta cooks, I use the time to slice the zucchini and squash (super thin!) and halve the cherry tomatoes. This is also when I rinse the chickpeas.
- The Cooling Trick: This is key! We let the pasta and the reserved pasta water cool down. Tossing hot pasta with pesto and raw veggies just wilts everything. Room temperature is the goal.
- Toss and Serve: In a big bowl, just combine the cooled pasta, all those fresh veggies, and the chickpeas. Pour over that beautiful pesto, use a splash of the cooled pasta water to help it coat everything, and toss!
I love this hands-on, fresh-tossed approach. But on days when I’m really short on time, I sometimes opt for a true one-pot meal. If that sounds like you, you should check out The Easiest One Pot Mediterranean Orzo Recipe for another great weeknight idea.
A Few Tips for Perfect Pesto Pasta
- The Mandoline is Your Friend: I mentioned it before, but the secret to great texture is slicing the zucchini and squash paper-thin. A mandoline (using the guard!) is the best way to get consistent, whisper-thin slices.
- Don’t Salt the Pasta Water: This is a specific instruction from the recipe. We are adding salt to the pesto and the final salad dressing, so we control the sodium by not salting the water.
- That Starchy Water is Gold: Never, ever just dump your pasta water! That cooled, starchy water is the emulsifier that helps the pesto cling to the pasta and veggies, creating a creamy sauce without any cream.
- Make-Ahead: The pesto is perfect for making ahead. Just store it in an airtight jar with a little olive oil on top to keep it green. I’d assemble the salad just before serving, though, to keep the veggies crisp.
Your Questions, Answered
Can I use a different pasta?
Absolutely! I chose whole-wheat rotini for its fiber and how well the spirals catch the pesto. A chickpea or lentil pasta would also be fantastic here for an even bigger protein boost. Just choose a shape with plenty of nooks and crannies.
How do I store leftovers?
This salad is best fresh, as the raw veggies will soften over time. If you do have leftovers, store them in an airtight container in the fridge for up to 2 days. You may want to add a fresh squeeze of lemon juice to brighten it up before eating.
Can I add more protein?
For sure. The chickpeas already add great plant-based protein. To add even more, this salad is delicious topped with some simple grilled chicken, flaked salmon, or even a few more handfuls of chickpeas.
Mediterranean Vegetable & Pesto Pasta
Ingredients
For the Salad Assembly:
- 1 lb 454 g whole wheat rotini or fusilli pasta
- 1 15-ounce can chickpeas, rinsed and drained
- 1 medium zucchini sliced into paper-thin rounds
- 1 medium yellow summer squash sliced into paper-thin rounds
- 1 pint cherry tomatoes halved
- 2 tablespoons fresh lemon juice
- ⅛ teaspoon fine sea salt
- Freshly ground black pepper to taste
- ½ cup reserved starchy pasta water cooled
For the High-Vitality Pesto:
- 2 cups packed fresh basil leaves
- ½ cup extra-virgin olive oil
- ¼ cup toasted pine nuts
- 2 tablespoons nutritional yeast
- 2 tablespoons fresh lemon juice
- 2 large cloves fresh garlic peeled
- ⅛ teaspoon fine sea salt
For Garnish:
- 2 tablespoons toasted pine nuts
- ¼ cup torn fresh basil leaves
- Pinch of red pepper flakes optional
Instructions
- Synthesize the Pesto: In a food processor, combine the ¼ cup toasted pine nuts, nutritional yeast, lemon juice, garlic, and ⅛ teaspoon salt. Pulse to a coarse texture. Add basil; pulse until finely chopped. With the motor running, stream in olive oil until smooth. Scrape down the sides and set aside.
- Prepare the Whole-Grain Pasta: Bring a large stockpot of water to a rolling boil. Do not salt the water. Add the whole wheat pasta and cook according to package directions until al dente. Before draining, reserve at least ½ cup starchy pasta water.
- Cool and Lock Hydration: Drain the pasta in a colander. Spread the hot pasta in a single layer on a baking sheet. Let the pasta and the reserved pasta water cool to room temperature, about 15 minutes.
- Prime the Vegetables: While the pasta cools, slice the zucchini and yellow squash into very thin rounds with a mandoline or sharp knife. Halve the cherry tomatoes. Rinse and drain the chickpeas thoroughly.
- Unify the Ingredients: In a large mixing bowl, combine the cooled pasta, zucchini, squash, tomatoes, and chickpeas. Pour the pesto over the top.
- Emulsify and Season: Toss gently. Drizzle in half of the cooled reserved pasta water to help the pesto coat every ingredient. Add the 2 tablespoons lemon juice, ⅛ teaspoon salt, and black pepper to taste. Continue tossing, adding more pasta water a tablespoon at a time, until the salad reaches your desired consistency.
- Garnish and Serve: Transfer to a serving platter. Garnish with 2 tablespoons toasted pine nuts, torn basil leaves, and a pinch of red pepper flakes, if desired. Serve immediately at room temperature.
Notes
- Mandoline Precision: For whisper-thin vegetable slices that integrate perfectly without cooking, a mandoline is highly recommended. Always use the safety guard.
- Make-Ahead Strategy: The pesto can be prepared up to 3 days in advance. Store it in an airtight container in the refrigerator with a thin layer of olive oil on top to prevent browning. The salad is best assembled the day of serving for optimal freshness.
- Protein Variations: For an even heartier meal, feel free to add grilled chicken breast or flaked wild-caught salmon.
Nutrition Information
(Approximate values per serving)- Calories: 479 kcal
- Total Fat: 21 g
- Saturated Fat: 2 g
- Cholesterol: 0 mg
- Sodium: 162 mg
- Total Carbohydrates: 63 g
- Dietary Fiber: 12 g
- Total Sugars: 5 g
- Protein: 16 g
I hope this fresh, vibrant pasta salad becomes a new favorite for you. It’s such a satisfying and delicious way to get a whole host of nourishing ingredients onto one plate. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
