Mediterranean Chickpea Pasta Salad
Mediterranean Chickpea Pasta Salad is an updated version of my Pea Pesto Chickpea Pasta recipe. I replace the pea pesto with a tangy sauce of pureed peas and Greek yogurt. Chunks of feta cheese add a pleasing texture and taste. A garnish of toasted pine nuts, chili oil and basil round out the delicious blend of flavors.
GREEN PEAS ARE FRUIT
Green peas are fruit, not vegetables. Other types of fruit mistakenly thought of as vegetables are eggplant, cucumber, avocado, tomato, squash, peppers, and olives. All types of podded green peas from string beans to snap peas grow from a flower based plant. A pea is the spherical seed or the seed-pod of Pisum sativum.
The entire pea plant is edible and consumed in a variety of ways. Stir fried tender young shoots, vine tendrils, or pods are an Asian favorite. The same parts added raw to salad offer sweet crunch. Side dishes or casseroles use boiled peas. Hydrated dried peas make thick soups or stews. Pureed peas added to pesto makes a sweet savory herbaceous sauce for pasta as well as meat or other starchy vegetables such as baked potato.
CHICKPEA PROTEIN
Chickpea is classified as a legume. Like green peas, it is a fruit. Cultivation of this food dates back 9500 years. It is a nutrient dense food high in protein, dietary fiber, vitamins and minerals. Pasta made from chickpea flour is gluten-free and high in protein. The taste is similar to wheat pasta and is a healthy alternative for those who wish to eat less carbohydrates. A serving of chickpea pasta versus wheat pasta provides 2X the protein, 3X the fiber and 30% fewer carbs.
STRAGGISTO
Straggisto is the correct name for Greek style yogurt. The common branding name Greek Yogurt is due to marketing by companies such as Oikos and Fage using Greek ancestry to promote their products. The thick creamy texture is the result of straining out the liquid whey from yogurt. Straggisto is a dietary staple throughout the Mediterranean and Middle East. A popular healthy dessert in Greece is Yiaourti me meli (Greek yogurt with honey). Tzatziki, a staple mediterranean condiment, is straggisto mixed with chopped cucumbers and seasoned with olive oil and lemon.
Yogurt is made from bacterial fermentation of mammalian milk or plant milk. Lactic acid produced during fermentation acts on the proteins in the milk and creates the characteristic tangy flavor and texture. Yogurt made from cow’s milk or other mammals such as goat, sheep or water buffalo is a protein rich product containing all nine essential amino acids. Plant milk is a popular alternative for those who are vegetarian or vegan. Plant based yogurt does not have the same nutritional protein value, but is lower in fat and carbohydrates.
FETA
Feta is a Greek cheese. It is a pickled curd cheese with a salty tangy taste. A brine solution cures the cheese and contributes to the flavor. Feta is from specific regions in Greece and EU legislation protects the name. Traditional feta is made from a combination of goat and sheep milk. The animals must graze on pastures in specific appellation of origin regions. Firmness, texture and flavor differ from region to region.
SERVE IT UP!
Mediterranean Chickpea Pasta Salad is a terrific protein replacement for meat. For extra tang and refreshing brightness, squeeze a little lemon juice on top before serving. Enjoy!
Mediterranean Chickpea Pasta Salad
Equipment
- large pot
- Colander
- Food processor
- Small skillet
- Chef's knife
- Large serving bowl
Ingredients
- 2 ½ cups Greek yogurt
- 2 cups frozen green peas, thawed
- ⅔ cup extra virgin olive oil
- 4 cloves garlic, crushed
- 16 oz chickpea pasta shells
- 8 cups water
- ½ cup pine nuts
- 2 tsp red pepper flakes
- 1 cup basil leaves
- 8 oz Feta
- 2 tsp lemon juice
- 1 tsp salt
Instructions
MAKE THE YOGURT SAUCE
- Add Greek yogurt, 6 tbsps. extra virgin olive oil, 1 ½ cups green peas, garlic, salt and lemon juice to the bowl of the food processor. Process ingredients until a smooth sauce is achieved. Place into a container and set aside.
TOAST PINE NUTS
- Add pine nuts to a dry heated skillet. For about a minute, shake the pan over the heat to keep the nuts moving around in the pan. As soon as they begin to brown, immediately remove them from the skillet into a bowl and let cool.
MAKE CHILI OIL
- Add the remaining extra virgin olive oil to the skillet and the red pepper flakes. Use medium heat to bring the oil to a high enough temperature to extract some color from the red pepper flakes. Do not allow the oil to smoke. Remove the oil from the skillet and set aside to cool.
CHIFFONADE THE BASIL
- Wash and dry the basil. Stack several leaves together and then roll the stack into a cigar shape. Cutting across the roll, slice the basil into thin strips. Separate the strips and set aside. Reserve a few basil tips for garnish.
CUBE THE FETA
- Cut the block of cheese into uniform medium sized chunks. If you do not have a block of feta, crumbled feta works just as well.
MAKE THE CHICKPEA PASTA
- Add 8 cups water to a large pot and bring to a boil.
- Add chickpea pasta shells. 3 minutes before the manufacturer's recommended time, test a few pieces. The shells should be al dente. Cook longer if necessary. Don't overcook. Remove the pasta from the cooking water and set aside to cool.
- NOTE: Al dente is an Italian term and means “to the tooth”. The pasta is taken out of the water as soon as it absorbs the moisture but still has some uncooked starch at the core/center. It has a “bite” or firm texture. Every pasta brand has a recommendation for cooking time, so it is hard to make a precise determination for when al dente is achieved. About 3 minutes before the recommended cooking time ends, remove a piece of pasta from the cooking water. Bite or cut into it and examine the center. The starchy core should be visible but not dominant. The pasta should not be hard to chew but have some texture. Overcooked pasta will be gummy or mushy.
ASSEMBLE THE SALAD
- Place the chickpea pasta into a large bowl. Pour the yogurt sauce over the pasta. Add the basil leaves and gently toss until all the pasta is covered. Season with some lemon juice or salt if needed.
- In each serving bowl, place the yogurt infused pasta. Add feta chunks and toasted pine nuts. Pour a tbsp. of the chili oil over the top. Garnish with basil.
Notes
