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A delicious plate of Mediterranean High Protein Vegan Pasta Salad

Mediterranean High Protein Vegan Pasta Salad

A refreshing and satisfying high-protein vegan pasta salad, packed with vibrant Mediterranean flavors and fresh herbs. Perfect for meal prep or a light lunch.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 6 servings
Course: Pasta Salad, Salad
Cuisine: Mediterranean
Ingredients Equipment Method Notes

Ingredients
  

  • 18 oz rotini I always use Barilla Protein+ for the best texture; cook according to package directions until al dente.
  • 1 piece red onion Diced into small 1/4-inch pieces for even distribution and mild flavor.
  • 1 cup green onion Thinly sliced, including both white and green parts for a fresh bite.
  • 1 cup cherry tomatoes Halved lengthwise for easier eating and to release their juicy sweetness.
  • 1 piece yellow bell pepper Diced into small, consistent pieces for texture and color.
  • 1 piece red bell pepper Diced into small, consistent pieces for texture and color.
  • 1 cup dill Fresh dill, finely chopped, for a bright, distinctive herbal aroma.
  • 1 cup parsley Fresh flat-leaf parsley, finely chopped, adding freshness and a mild peppery note.
  • 0.5 cup olives Pitted and halved Kalamata or black olives for a briny, savory element.
  • 0.25 cup walnuts Toasted and chopped into 1/4-inch bits for extra crunch and nutty flavor.
  • 1 package tofu I prefer Nasoya extra firm to make it extra creamy; press well and crumble or cube.
  • 2.5 piece lemons Freshly squeezed for the dressing, providing essential tanginess and brightness.
  • 2 tbsp olive oil Extra virgin olive oil for the dressing, adding richness and a smooth texture.
  • 1 clove garlic clove Minced or pressed, for aromatic depth in the dressing.
  • 3 tbsp water To help emulsify the dressing and achieve desired consistency.
  • 1 tsp onion powder Adds a concentrated, savory onion flavor to the dressing.
  • 0.75 cup herbs A mix of additional fresh herbs like oregano or mint, enhancing the Mediterranean profile.
  • 1 tbsp nutritional yeast Gives a subtle cheesy flavor boost, essential for vegan dishes.
  • 1 tsp salt To taste, essential for enhancing all the flavors in the salad.
  • 1 tsp pepper Freshly ground black pepper, to taste, for a hint of spice.

Equipment

  • Large Pot
  • Large mixing bowl
  • Cutting Board
  • Sharp Knife
  • Whisk

Method
 

  1. Cook the rotini pasta according to package directions until al dente. Drain and rinse with cold water to stop cooking and cool down. Set aside.
  2. While the pasta cooks, prepare your vegetables. Dice the red onion, yellow bell pepper, and red bell pepper into small pieces. Halve the cherry tomatoes. Slice the green onions. Chop the fresh dill, parsley, and any additional herbs. Halve the pitted olives. Chop the toasted walnuts.
  3. Press the extra-firm tofu to remove excess water, then crumble it into a bowl or cut into small cubes.
  4. In a separate small bowl, whisk together the lemon juice, olive oil, minced garlic, water, onion powder, nutritional yeast, salt, and pepper to create the dressing.
  5. In a large mixing bowl, combine the cooled pasta, diced red onion, green onion, cherry tomatoes, yellow bell pepper, red bell pepper, dill, parsley, olives, walnuts, and crumbled tofu.
  6. Pour the dressing over the pasta and vegetable mixture. Toss gently to ensure all ingredients are well coated.
  7. Taste and adjust seasonings if necessary. For best flavor, refrigerate for at least 30 minutes before serving to allow the flavors to meld.

Notes

This pasta salad is excellent for meal prep and can be stored in the refrigerator for up to 3-4 days. Feel free to add other Mediterranean-inspired vegetables like cucumber or artichoke hearts. For an extra kick, a pinch of red pepper flakes can be added to the dressing.