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 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