Food
This 4-Ingredient Pasta Salad Recipe Delivers Protein, Flavor and Simplicity—All in Under 10 Minutes
For a protein lunch option, it doesn’t get simpler than four-ingredient pasta salad. This dish comes together in minutes and is packed with protein to fuel you the rest of the day. Also, you can make it ahead and allow the flavors to deepen in the fridge. Then, scoop out your desired amount of salad and enjoy. The best part about this salad is that it’s easy to customize to fit your taste buds. Read on for this recipe to prepare this toss-together lunch dish!
What is a 4-ingredient pasta salad?
If you look online, there are many variations of four-ingredient pasta salad. One standout version comes from registered dietitian Miranda Galati, MHSc, RD, who combines cooked fusilli, chickpeas, arugula and store-bought salad vinaigrette. While it’s only a few ingredients, it creates a pasta salad that’s zesty, buttery and peppery all in one. An additional perk to how easy it is to make in a flash.
The key protein ingredient for this pasta salad
Canned chickpeas give this pasta salad a nice dose of protein as one cup contains 15 grams of this essential nutrient. Chickpeas are a good source of plant-based protein, which a 2024 study found to be especially beneficial for reducing chronic disease risk.
“Consuming protein in midlife was linked to promoting good health in older adulthood,” Andres Ardisson Korat, a scientist at the HNRCA and lead author of the study, said in a statement. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.”
But, if you want to divvy up the protein in this salad, add shrimp, chicken, tofu or steak in addition to the chickpeas. (Read what experts say about daily protein intake recommendations.)
A tasty and speedy 4-ingredient pasta salad recipe
Try this flavorful and filling pasta salad for your next homemade lunch. The measurements are fine to eyeball, and you can mix in your favorite seasonings, herbs, cheese and/or veggies for a heartier pasta salad.
4-Ingredient Pasta Salad
https://youtube.com/shorts/KyAy8u_hdQs?si=_X0bgkBVmDKacWlU
Ingredients:
- Cooked short pasta, such as fusilli or penne, cooled
- Canned chickpeas, drained and rinsed
- Arugula or another salad green
- Greek or Italian vinaigrette
Directions:
- Place all ingredients into bowl and toss until fully combined.
- Serve immediately or cover with plastic wrap and refrigerate.
- Note: For maximum flavor and freshness, store the salad in the fridge and eat within three to four days.
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