Name: Chickpea Rice Pasta Salad with Dill, Cucumbers, and Tomatoes
Total time: 15 min
Ingredients: ¾ cup Chickpea Rice pasta; 2 tablespoons pine nuts (toasted); ¼ red onion (diced); ¼ cup fresh dill; 1 cup cherry tomatoes (halved); ½ seedless cucumber (diced); ½ lemon (zest and juice); ½ teaspoon salt; ¼ teaspoon ground black pepper

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Healthy Chickpea Rice Orzo Pasta Salad with Dill, Tomatoes, Cucumber - Oil-Free Vegan Plant-Based Recipe from Plants-Rule — Healthy Chickpea Rice Orzo Pasta Salad with Dill, Tomatoes, Cucumber – Oil-Free Vegan Plant-Based Recipe from Plants-Rule

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This simple rice pasta salad gets a gluten-free upgrade with chickpea pasta. A simple, light plant-based salad with dill cucumbers, and tomatoes. Enjoy for a healthy vegan lunch.

A Simple, Light Oil-Free Plant-Based Pasta Salad

This recipe was created on a whim. It originated during a 10-minute drive to the grocery store. I was visiting my girlfriend’s family for a few days, and we were trying to think up some dishes to feed a crowd. We had already come up with grilled kabobs, but we need something to serve as a side.

Her family loves a classic Greek Dill Rice. This cold side dish often uses steamed white basmati rice as the base for fresh dill, tomatoes, and cucumber. Thinking of a healthier, vegan substitute for white rice, I thought of Chickpea Rice pasta. This new product, from Banza, has been a go-to pantry staple. I’ve used it in soups and Summer Risotto.

Taking a new whole foods, plant-based spin on Greek Dill Rice, I suggested a Chickpea Rice Pasta Salad. We could add fresh tomatoes, diced cucumber, and loads of fresh dill. Then, some toasted pine nuts for nutty richness. This would help keep it plant-based and oil-free. Finally, fresh lemon zest and juice to brighten everything up.

Boom! Just like that, a recipe was created. Amidst the fun of spending time with family, we were able to get a healthy, delicious dinner on the table. Sometimes the best things are the simplest.

Gluten-Free Pasta Redo: Chickpea Rice Pasta

A big inspiration for this veganized recipe was the chickpea rice pasta from Eat Banza. These pastas are high in plant-based protein, naturally gluten-free, and can turn roasted vegetables from a simple side dish into a satisfying entrée. Their rice pasta was the perfect shape for this pasta salad. It reminded me of a classic Greek rice salad. However, you get more nutrition than white rice.

Protein can be a big concern for anyone trying to eat a healthy, plant-based diet. Women need about 46g per day while men need about 56g. It’s nice to know that products like these new Banza pastas are available.

In fact, they open the door to cooking creativity. Rather than just adding beans or lentils to recipes for more protein, now vegans can make risotto, pasta, or creamy mac and cheese. The protein nutrition worry can fade and the excitement over creating delicious flavors can build!

A Side Dish…That’s Also a Meal

The best part about this dish is how satisfying it is! With both vegetables and hearty pasta, this recipe works double-duty. Bring this to a party where you might not be sure of the plant-based options. This dish will be hearty enough to be your go-to option. Or, make a big batch on the weekend during meal prep. Then, enjoy for lunches, snacks, or even dinner throughout the week. You can enjoy it as-is or stretch it by adding extra veggies, a can of cannellini beans, or serving over a bed of baby spinach.

Chef Katie’s Plant-Based Cooking Tips:

Banza Legume and Chickpea Pasta: Banza is a food brand that creates high-protein pasta and rice made from chickpeas, lentils, and legumes. You can find their products at health food stores and online. In addition to this recipe, I love using their pastas in recipes for healthy plant-based, gluten-free protein. You can substitute with farro or brown rice, but you’ll need to increase the cooking time 20-25 minutes.

No Chickpea Pasta? You can use any whole grain pasta for this recipe. Brown rice pasta, quinoa pasta, and lentil pasta would all work. If you aren’t concerned about gluten, you can also use whole wheat pasta. Just be sure to choose a pasta shape that is small. Bowties, penne rigate, rotini, and macaroni would all work well.

Summer Vegetable Variety: Use this pasta salad recipe as a template for roasting your favorite summer vegetables. Summer squash, patty pan squash, Japanese eggplant, bell peppers, cremini mushrooms, and other varieties of tomatoes would all work well.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.