I’m obsessed with this salad

Ingredients

• 12 oz Whole Grain Rotini Pasta (Cook al dente, then rinse with cold water)
• 1 cup Cherry Tomatoes (Halved)
• 1 cup Cucumber (Seedless, diced)
• 1 cup Red Bell Pepper (Diced)
• 0.5 cup Carrots (Shredded)
• 1 cup Chickpeas (Cooked, drained and rinsed if using canned)
• 8 oz Firm Tofu (Pressed and cubed)
• 0.25 cup Fresh Parsley (Chopped)
• 0.25 cup Olive Oil (Extra‑virgin recommended)
• 2 tbsp Apple Cider Vinegar
• 1 tbsp Lemon Juice (Freshly squeezed)
• 1 tsp Dijon Mustard
• 1 tsp Maple Syrup
• 1 clove Garlic (Minced)
• to taste Salt
• to taste Black Pepper

Instructions

1. Cook the Pasta

   Bring a large pot of salted water to a rolling boil, add the whole grain rotini, and cook according to package directions until al dente (usually 8‑10 minutes).

   Time: PT10M

   Temperature: 212°F

2. Cool the Pasta

   Drain the pasta in a colander and rinse under cold running water for 30 seconds to stop cooking and cool it quickly.

   Time: PT2M

3. Prep the Vegetables & Protein

   While the pasta cooks, halve the cherry tomatoes, dice the cucumber and red bell pepper, shred the carrots, chop the parsley, and cube the pressed tofu.

   Time: PT8M

4. Make the Dressing

   In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, Dijon mustard, maple syrup, minced garlic, salt, and black pepper until emulsified.

   Time: PT3M

5. Combine All Ingredients

   In the large mixing bowl, combine the cooled pasta, vegetables, chickpeas, tofu, and parsley. Pour the dressing over and toss gently until everything is evenly coated.

   Time: PT4M

6. Portion and Chill

   Divide the salad into 6 airtight storage containers. Refrigerate for at least 4 hours, preferably overnight, to let the flavors meld.

   Time: PT0M

Nutrition Facts

Calories

350

Protein

12g

Carbohydrates

55g

Fat

10g

Fiber

8g

Ingredient Substitutions

• Instead of Whole Grain Rotini Pasta: Gluten‑free rotini, Quinoa pasta
• Instead of Cherry Tomatoes: Grape tomatoes, Diced regular tomatoes
• Instead of Cucumber: Zucchini (diced), Celery
• Instead of Red Bell Pepper: Yellow bell pepper, Poblano pepper
• Instead of Carrots: Shredded beets, Jicama sticks
• Instead of Chickpeas: White beans, Edamame
• Instead of Firm Tofu: Tempeh cubes, Seitan strips
• Instead of Fresh Parsley: Fresh basil, Cilantro
• Instead of Olive Oil: Avocado oil, Grapeseed oil
• Instead of Apple Cider Vinegar: White wine vinegar, Lemon juice
• Instead of Lemon Juice: Lime juice, Apple cider vinegar
• Instead of Dijon Mustard: Whole grain mustard, Yellow mustard
• Instead of Maple Syrup: Agave nectar, Brown rice syrup
• Instead of Garlic: Garlic powder (¼ tsp), Shallot (finely minced)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper, Ground cayenne (pinch)

Equipment Needed

• Large Pot
• Colander
• Large Mixing Bowl
• Whisk
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Storage Containers

Critical Steps — Do Not Skip

• Cooking pasta al dente
• Rinsing and cooling pasta quickly
• Ensuring the dressing emulsifies
• Allowing the salad to marinate overnight

Chef Tips from the Video

• Toast the tofu cubes in a dry skillet for 2‑3 minutes to add a nutty flavor before adding to the salad.
• Add a zest of lemon to the dressing for extra brightness.
• Use chilled pasta straight from the fridge for a firmer texture.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Not recommended; texture changes

Room temperature: No more than 2 hours

Make-Ahead Tips

• Prepare the dressing a day ahead and store in a sealed jar.
• Chop all vegetables and store them in a separate container to keep them crisp.
• The salad improves in flavor after 4‑6 hours in the fridge.

Frequently Asked Questions