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    Make It Skinny Please » Recipes » Salads » Rainbow Chickpea Pasta Salad

    Published: Jul 6, 2022 by Toni Dash · 10 Comments

    Rainbow Chickpea Pasta Salad

    Weight Watchers Points4
    Calories: 196kcal
    Carbs: 23g
    Protein: 8g
    Fats: 10g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    chickpea pasta salad overhead with text.

    Italian pasta salad is a favorite picnic salad side dish! Instead of traditional pasta we changed it up to make a chickpea pasta salad. Packed with protein, fiber, tons of fresh vegetables, and a light balsamic vinaigrette make up the most delicious Mediterranean chickpea pasta salad recipe.

    chickpea pasta salad overhead with text.

    Whether for a simple lunch, easy dinner or a great side dish for al fresco dining, summer pasta salad is the best. Served at room temperature of as a cold pasta salad, the flavors in this recipe will excite your taste buds.

    Using chickpea pasta instead of whole wheat pasta adds some great benefits. It's a higher protein pasta with more fiber and a mild flavor perfect for this easy side dish.

    Jump to:
    • What makes this skinny?
    • Recipe Ingredients Notes
    • How to make Chickpea Pasta Salad
    • Variations
    • Expert Tips
    • How to store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    Pasta salad isn't the most lean dish however we've made some tweaks that deliver up a great option and increased nutrition too.

    • Chickpea pasta vs. regular pasta. Chickpea pasta is about 10 calories less than regular pasta for the same serving size. However it has double the protein (11-13 grams per serving depending on the brand), double the fiber, lower in carbohydrates by 10 grams and it's naturally gluten-free.
    • The higher fiber offers digestion and bowel health benefits as well as chickpea pasta takes longer to digest meaning you'll be full longer (great for portion control). In summary, there is a slight calorie savings from regular pasta but with the other nutrition benefits you are getting a better calorie value ('more for your money') with chickpea pasta.
    • Loads of vegetables off more nutrition and color
    • The dressing has ⅓ cup of olive oil across 10 cups of salad making the per serving amount reasonable. The balsamic dressing is absolutely delicious but also provides enough coverage so as leftovers are refrigerated the salad ingredients stay moist and don't dry out which can happen with leftover gluten-free pastas.

    Recipe Ingredients Notes

    chickpea pasta salad labelled ingredients.

    Balsamic Vinaigrette

    Grated garlic. Grating the garlic cloves allows it to better incorporate with the other dressing ingredients for more flavor. I use a microplane to grate the garlic but any garter with fine holes will work.

    Balsamic vinegar. If you don't use this type of vinegar you'll love it! It's sweeter and less tangy than other types of vinegar like red wine vinegar and gives the dressing an incredibly delicious flavor.

    Chickpea Pasta Salad

    Chickpea rotini pasta. Rotini is a spiral shape pasta. It's perfect for pasta salads because the grooves in the pasta get coated with the dressing giving more flavor. You'll need one 8-ounce package of Chickpea Rotini. I used Barilla brand but any brand will work and should be available at regular grocery stores.

    Frozen peas. These will be added to the pasta water in the last minute of cooking the pasta so they do not have to be thawed beforehand! You'll need 1 cup.

    Frozen corn. This is not a common pasta salad ingredient but we love it. It adds a pop of bright yellow color and little bites of sweetness in the salad.

    Bell peppers. You'll need 1 cup. Use any color or a mix of different color bell peppers.

    Persian cucumbers. This type of cucumber is seedless and the thin skin does not need to be peeled (unlike the waxy skin of regular cucumbers). You'll need 1 cup sliced into half moons.

    Fresh basil leaves. Adding fresh herbs to pasta salad really pumps up the flavor. Fresh basil is a perfect match in this chickpea pasta salad recipe.

    Sliced olives (optional). These are completely optional. Olives are more calorie heavy so if using we suggest ¼-1/3 cup. Also they aren't everyone's favorite flavor. The salad is delicious without them.

    chickpea pasta salad side view.

    How to make Chickpea Pasta Salad

    STEP 1. Make the balsamic vinaigrette

    This can be made while the pasta is cooking.

    In a large bowl, whisk together the Dijon mustard, grated garlic, and Italian seasoning. Add the balsamic vinegar and whisk to combine.

    Slowly drizzle in the olive oil while whisking constantly. Season with salt and pepper to taste. Set aside (photo 1).

    chickpea pasta salad recipe steps 1-4.

    STEP 2. Cook the pasta

    Bring a large pot of salted water to a boil. Cook the pasta to al dente, according to the package directions. One minute before draining the pasta, add the peas and corn to the large pot of water with the pasta (photo 2).

    Drain the pasta, peas, and corn and run them under cold water– just until they are no longer hot to the touch.

    STEP 3. Make the pasta salad

    Add the pasta, peas, and corn to the bowl with the vinaigrette and toss to combine (photos 3-4).

    Next add the remaining vegetables– cherry tomatoes, bell peppers, cucumbers, basil and olives (if using) (photo 5). Toss to combine (photo 6).

    Season with additional kosher salt and black pepper, if needed. Garnish with more fresh basil, if desired.

    chickpea pasta salad recipe steps 5-6.

    STEP 4. Serve

    Enjoy immediately or chill until ready to serve. This pasta salad is delicious at room temperature or cold.

    Variations

    Add some more protein. Edamame is a great thing to add to this salad for more plant protein and color. Lean meats or reduced-fat feta cheese can also be added. Or throw in some garbanzo beans.

    Some tangy goodness. Slice pepperocinis perk up this Italian pasta salad.

    Use another pasta shape. Shorter pasta shapes work best in pasta salads. Penne, spirals or tube shells are great.

    Use a different type of pasta. Any short pasta you like can be substituted, it does not need to be chickpea pasta.

    Add different or more vegetables. Artichoke hearts (use the type in water for fewer calories), red onion, green onions, broccoli florets, snap peas, sliced celery, grated carrots, etc.

    chickpea pasta salad in bowls.

    Expert Tips

    Rinse the cooked pasta in cold water. Never add dressing to a pasta salad when the pasta is still warm. Otherwise the pasta will absorb the dressing instead of the dressing coating the salad ingredients.

    How to store

    Store salad in an airtight container in the refrigerator for up to 3 days. The salad may last longer though the pasta will become stiffer as time goes on.

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    Recipe

    chickpea pasta salad square image.

    Rainbow Chickpea Pasta Salad

    Weight Watchers Points4
    Click to track Weight Watchers Points
    This Italian-style pasta salad is full of protein and fiber packed chickpea pasta, tons of fresh vegetables, and a light balsamic vinaigrette make up the most delicious pasta salad.
    5 from 78 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
    Prep Time: 15 minutes
    Cook Time: 9 minutes
    Total Time: 24 minutes
    Servings: 10 1-cup servings (total yield: 10 cups)
    Calories: 196kcal
    Author: Toni Dash
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    Ingredients

    Balsamic Vinaigrette

    • 1 tablespoon dijon mustard
    • ½ teaspoon grated garlic
    • ¼ teaspoon dried Italian seasoning
    • 3 tablespoons balsamic vinegar
    • ⅓ cup olive oil

    Pasta Salad

    • 8 ounces chickpea rotini (also called fusilli)
    • 1 cup frozen peas
    • 1 cup frozen corn
    • 1 pint cherry tomatoes halved
    • 1 cup mixed-color diced bell pepper
    • 1 cup persian cucumbers sliced into half moons
    • 1`/4 cup chopped fresh basil leaves and more for garnish, if desired
    • ⅓ cup sliced olives optional

    Instructions

    Balsamic Vinaigrette

    • In a large bowl, whisk together the dijon mustard, grated garlic, and Italian seasoning.
    • Add the balsamic vinegar and whisk to combine.
    • Slowly drizzle in the olive oil while whisking constantly. Season with salt and pepper to taste. Set aside.

    Pasta Salad

    • Bring a large pot of salted water to a boil.
    • Cook the pasta to al dente, according to the package directions. One minute before draining the pasta, add the peas and corn to the pot with the pasta.
    • Drain the pasta, peas, and corn and run them under cool water– just until they are no longer hot to the touch.
    • Add the pasta, peas, and corn to the bowl with the vinaigrette and toss to combine.
    • Next add the remaining vegetables– tomatoes, bell pepper, cucumbers, basil and olives (if using). Toss to combine.
    • Season with additional salt and pepper, if needed. Garnish with fresh basil, if desired.
    • Enjoy immediately or chill until ready to serve. This pasta salad is delicious at room temperature or cold.

    Notes

    Pro Tip: Rinse the cooked pasta in cold water. Never add dressing to a pasta salad when the pasta is still warm. Otherwise the pasta will absorb the dressing instead of the dressing coating the salad ingredients.
    Variations
    Add some more protein. Edamame is a great thing to add to this salad for more plant protein and color. Lean meats or reduced-fat feta cheese can also be added. Or throw in some garbanzo beans.
    Some tangy goodness. Slice pepperocinis perk up this Italian pasta salad.
    Use another pasta shape. Shorter pasta shapes work best in pasta salads. Penne, spirals or tube shells are great.
    Use a different type of pasta. Any short pasta you like can be substituted, it does not need to be chickpea pasta.
    Add different or more vegetables. Artichoke hearts (use the type in water for fewer calories), red onion, green onions, broccoli florets, snap peas, sliced celery, grated carrots, etc.
    How to store
    Store salad in an airtight container in the refrigerator for up to 3 days. The salad may last longer though the pasta will become stiffer as time goes on.

    Nutrition

    Calories: 196kcal | Carbohydrates: 23g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 155mg | Potassium: 246mg | Fiber: 5g | Sugar: 6g | Vitamin A: 849IU | Vitamin C: 37mg | Calcium: 35mg | Iron: 3mg
    Tried this recipe? Please share it!Mention @MakeItSkinnyPlease or tag #MakeItSkinnyPlease!
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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      Recipe Rating




    1. Valentina says

      July 07, 2022 at 11:26 am

      5 stars
      LOVE this simple and hearty chickpea pasta salad! Its so light yet hearty and makes for a great side dish.

      Reply
    2. Kristyn says

      July 07, 2022 at 11:02 am

      5 stars
      Colorful & so tasty!! It is light, but fills you up! I added some grilled chicken. This salad has been a staple dish at our house!

      Reply
    3. Matt says

      July 07, 2022 at 10:42 am

      5 stars
      I love a good pasta salad, and this recipe does not dissappoint! It is such a great dish and has all the things I like in a pasta salad. So yummy!

      Reply
    4. wilhelmina says

      July 07, 2022 at 7:20 am

      5 stars
      This is so yummy! My favorite part is how much my daughter loves it, she has been asking for it for lunch this week!

      Reply
    5. Tayler says

      July 06, 2022 at 10:14 am

      5 stars
      We loved all of the colors and flavors of this salad. Thanks so much for sharing the recipe!

      Reply
    6. Dannii says

      July 06, 2022 at 9:43 am

      5 stars
      This was so easy to make and delicious too. Such a good way to use chickpea pasta.

      Reply
    7. Tavo says

      July 06, 2022 at 9:06 am

      5 stars
      loved all the colors in this salad and it was super tasty too, perfect for Summer days!

      Reply
    8. Cara says

      July 06, 2022 at 8:55 am

      5 stars
      Loved it - super simple and fresh. Made it without the olives and it was perfect for me!

      Reply
    9. Paula K says

      July 06, 2022 at 8:33 am

      5 stars
      We loved this salad. The leftovers are even better, thank you!

      Reply
    10. Sisley says

      July 06, 2022 at 8:11 am

      5 stars
      I'd never had chickpea pasta before but I absolutely love it!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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