Vegetarian Pasta Salad with Chicken and Vegetables

This vibrant Vegetarian Pasta Salad with Tofu and Fresh Vegetables is a wholesome twist on the classic pasta salad, perfect for lunch, dinner, or meal prep. Packed with chewy whole wheat pasta, golden pan-seared tofu, and crisp veggies like red bell pepper, cucumber, cherry tomatoes, and red onion, it’s a colorful and nutrient-rich dish. A zesty homemade dressing made from olive oil, lemon juice, dijon mustard, and a touch of honey ties everything together with a bright, tangy flavor. Finished with fresh basil and briny olives, this protein-packed pasta salad is as satisfying as it is healthy. Serve it fresh or chilled for a refreshing, vegetarian-friendly meal!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 250 grams dry whole wheat pasta
• 200 grams extra-firm tofu
• 1 whole red bell pepper
• 150 grams cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 50 grams olives, pitted and sliced
• 10 grams fresh basil
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dijon mustard
• 1 teaspoon honey
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by bringing a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions, usually about 8-10 minutes until al dente. Once cooked, drain the pasta and rinse under cold water to cool. Set aside in a large mixing bowl.

Step 2

While the pasta is cooking, drain the tofu and pat dry with a paper towel. Cut the tofu into small cubes (about 1 cm in size).

Step 3

Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add the cubed tofu and cook for about 5-7 minutes, turning occasionally, until golden brown on all sides. Remove from the pan and set aside to cool.

Step 4

Chop the red bell pepper into small pieces, halve the cherry tomatoes, and slice the cucumber into thin half-moons. Dice the half red onion finely.

Step 5

Add the chopped red bell pepper, cherry tomatoes, cucumber, red onion, and sliced olives to the bowl with the cooled pasta.

Step 6

Prepare the dressing by whisking together the 2 tablespoons of olive oil, lemon juice, dijon mustard, honey, salt, and black pepper in a small bowl.

Step 7

Add the cooled tofu cubes to the pasta and vegetable mixture. Drizzle the dressing over the salad.

Step 8

Toss everything together gently to combine, ensuring the dressing coats all the ingredients evenly.

Step 9

Chop the fresh basil and sprinkle it over the salad. Give it one final toss before serving.

Step 10

Serve the vegetarian pasta salad fresh or refrigerate for an hour if you prefer it chilled.

Nutrition Facts

Serving size	(1131.6g)

Amount per serving	% Daily Value*
Calories	1743.7

Total Fat 73.1g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1742.1mg	0%
Total Carbohydrate 227.4g	0%
Dietary Fiber 39.6g	0%
Total Sugars 27.2g
Protein 69.8g	0%

Vitamin D 0IU	0%
Calcium 1577.6mg	0%
Iron 17.9mg	0%
Potassium 2564.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.6%

Protein: 15.1%

Carbs: 49.3%