Pasta Salad Meal Prep
This Pasta Salad Meal Prep recipe combines fresh vegetables, chickpeas, and al dente pasta with a creamy soy yogurt and feta cheese sauce for a delicious and nutritious meal. Perfect for Mediterranean cuisine lovers, this easy-to-prepare dish is ideal for lunch or a light dinner and can be stored in the fridge for up to three days. With a total prep and cooking time of just 30 minutes, it's a convenient and cost-effective option for meal planning.
Equipment
- Large Pot for boiling pasta
- Colander for draining pasta
- Mixing bowls
- Cutting board
- Knife
- Measuring spoons and cups
- Airtight meal prep containers
Ingredients
- 8.81 oz Pasta
- 1 Cucumber medium, diced
- 1 cup Cherry tomatoes halved
- 1 Onion small, finely chopped
- 1/2 cup Olives sliced
- 1 can Canned chickpeas or cooked chickpeas, drained and rinsed
Sauce:
- ½ cup Soy yogurt
- 2 tbsp Tahini
- 1 tbsp Mustard
- 2 tbsp Olive oil
- 1 tbsp Mayonnaise Optional
- 1 Juice of lemon
- Water if needed to thin
Seasoning:
- 1 tsp Sugar
- ½ tsp Salt
- ½ tsp Black pepper
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Paprika
- 1 tbsp Dill finely chopped
- 7 oz Feta cheese crumbled
US Customary - Metric
Instructions
Cook the Pasta:
- Bring a large pot of salted water to a boil.
- Add the pasta and cook according to the package instructions until al dente.
- Drain and rinse under cold water to stop the cooking process and cool the pasta.
Prepare the Vegetables:
- Dice the cucumber.
- Halve the cherry tomatoes.
- Finely chop the onion.
- Slice the olives.
Prepare the Sauce:
- In a bowl, combine soy yogurt, tahini, mustard, olive oil, mayonnaise (if using), and the juice of 1 lemon.
- Add sugar, salt, black pepper, garlic powder, onion powder, paprika, and chopped dill. Mix well until smooth and creamy.
- If the sauce is too thick, add a little water to thin it out.
- Gently fold in the crumbled feta cheese.
Layer the Salad:
- In three separate meal prep containers, layer the ingredients in the following order:
- Bottom layer: Sauce
- Next layer: Sliced Sauce
- Next layer: Halved cherry tomatoes
- Next layer: Diced cucumber
- Next layer: Chickpeas
- Next layer: Chopped onion
- Top layer: Cooked pasta
Store the Salad:
- Store the layered salad in airtight containers in the refrigerator. The salad can be stored for up to 3 days.
Serve the Salad:
- When ready to eat, mix everything together until well combined. Enjoy!
Notes
This salad can be customized with additional vegetables like bell peppers or carrots for extra crunch and nutrients.
Ensure to mix the salad well before serving to distribute the sauce and flavors evenly.
Ensure to mix the salad well before serving to distribute the sauce and flavors evenly.
Nutrition
Calories: 902kcalCarbohydrates: 103gProtein: 33gFat: 41gSaturated Fat: 13gPolyunsaturated Fat: 8gMonounsaturated Fat: 16gTrans Fat: 0.01gCholesterol: 62mgSodium: 1731mgPotassium: 855mgFiber: 13gSugar: 10gVitamin A: 896IUVitamin C: 27mgCalcium: 512mgIron: 5mg