Mediterranean Vegetable & Pesto Pasta
A sun-kissed bowl of wellness. This isn't just a pasta salad; it's a celebration of Mediterranean vitality. We've crafted this classic to maximize flavor and nutrition, using whole-grain pasta as a foundation for a rich, dairy-free pesto, fiber-packed chickpeas, and crisp, garden-fresh vegetables. Each bite is bright, satisfying, and perfectly balanced.
Servings 8
Calories 479kcal
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 the bowl of a food processor, combine the ¼ cup of toasted pine nuts, nutritional yeast, lemon juice, garlic cloves, and ⅛ teaspoon of salt. Pulse several times until a coarse, sandy texture is achieved. Add the packed basil leaves and pulse again until the basil is finely chopped. With the processor running on low, stream in the extra-virgin olive oil until a smooth, vibrant green pesto forms. 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 perfectly al dente. Before draining, carefully ladle out and reserve at least ½ cup of the starchy pasta water.
- Cool and Lock Hydration: Drain the cooked pasta in a colander. Immediately spread the hot pasta in a single layer on a baking sheet. Drizzle with a teaspoon of olive oil and toss gently. This flash-cooling method prevents the pasta from becoming gummy and preserves its ideal texture. Let the pasta and the reserved pasta water cool to room temperature, about 15 minutes.
- Prime the Vegetables: While the pasta cools, prepare your vegetables. Using a mandoline or a sharp knife, slice the zucchini and yellow squash into very thin rounds. Halve the cherry tomatoes. Rinse and drain the chickpeas thoroughly.
- Unify the Ingredients: In a large mixing bowl, combine the cooled pasta, sliced zucchini and squash, halved cherry tomatoes, and drained chickpeas. Pour the prepared pesto over the top.
- Emulsify and Season: Begin tossing the salad gently. Drizzle in half of the cooled, reserved pasta water to help the pesto coat every ingredient, creating a light, creamy sauce. Add the 2 tablespoons of lemon juice, ⅛ teaspoon of salt, and a generous amount of black pepper. Continue tossing, adding more pasta water a tablespoon at a time, until the salad reaches your desired consistency.
- Garnish and Serve: Transfer the pasta salad to a serving platter. Garnish with the 2 tablespoons of toasted pine nuts, torn fresh basil leaves, and a pinch of red pepper flakes, if desired. Serve immediately at room temperature for the best flavor and texture.
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