Summer Rainbow Pasta Salad (Vegan + High-Protein)
When the weather heats up, the last thing you want is a heavy meal that leaves you sluggish. That’s where this Summer Rainbow Pasta Salad comes in—a colorful, nutrient-packed dish that’s as beautiful as it is nourishing.
Loaded with crisp, colorful veggies, plant-based protein, and a simple zesty dressing, it’s a meal that satisfies without weighing you down. Perfect for meal prep, picnics, or quick weeknight dinners, this salad is:
- 🥗 Vegan & gluten-free optional
- 🌈 Full of fiber, antioxidants, and healthy fats
- 🧠 Designed to support hormone health, gut health, and energy levels in midlife
Whether you’re looking for a dish to bring to a BBQ or a meal-prep option for the week, this recipe is your go-to for feel-good summer eating.
🔪 Recipe: Summer Rainbow Pasta Salad (Vegan + High-Protein)
Ingredients:
For the Salad:
- 8 oz whole wheat or gluten-free pasta (fusilli, penne, or rotini)
- 1½ cups edamame (shelled, cooked)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell pepper, diced (any color)
- 1 cup shredded purple cabbage
- ½ cup shredded carrots
- ¼ cup red onion, finely diced
- ¼ cup fresh parsley or basil, chopped
- ¼ cup toasted pumpkin seeds (pepitas)
For the Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 clove garlic, minced
- 1 tsp maple syrup or agave
- Salt & pepper to taste
Instructions:
- Cook the Pasta:
Cook pasta according to package instructions. Drain and rinse under cold water to stop cooking. - Prepare the Dressing:
In a small bowl, whisk together olive oil, lemon juice, vinegar, mustard, garlic, maple syrup, salt, and pepper. - Assemble the Salad:
In a large bowl, combine pasta, edamame, tomatoes, cucumber, bell pepper, cabbage, carrots, and onion. Toss with dressing until evenly coated. - Finish:
Top with pumpkin seeds and fresh herbs. Serve immediately or store in the fridge for up to 4 days.
🌿 Protein Boosting Tips:
- Add an extra ½ cup of cooked quinoa (boosts protein + fiber)
- Swap pumpkin seeds for hemp hearts (adds omega-3s)
- Stir in cubed baked tofu or chickpeas for more protein
🔍 Nutrition Analysis (per serving, recipe serves 6):
- Calories: 330
- Protein: 14g
- Carbohydrates: 38g
- Fiber: 7g
- Fat: 14g
- Saturated Fat: 2g
- Sugar: 5g
- Sodium: 260mg
Vegan High Protein Summer Rainbow Pasta Salad
This Summer Rainbow Pasta Salad is a fresh, colorful, and protein-packed meal prep option for busy women over 40. Vegan, gluten-free optional, and ready in under 30 minutes!
Ingredients
For the Salad:
For the Dressing:
Instructions
Cook the Pasta:
-
Cook pasta according to package instructions. Drain and rinse under cold water to stop cooking.
Prepare the Dressing:
-
In a small bowl, whisk together olive oil, lemon juice, vinegar, mustard, garlic, maple syrup, salt, and pepper.
Assemble the Salad:
-
In a large bowl, combine pasta, edamame, tomatoes, cucumber, bell pepper, cabbage, carrots, and onion. Toss with dressing until evenly coated.
Finish:
-
Top with pumpkin seeds and fresh herbs. Serve immediately or store in the fridge for up to 4 days.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 330kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 2g10%
- Sodium 260mg11%
- Total Carbohydrate 38g13%
- Dietary Fiber 7g29%
- Sugars 5g
- Protein 14g29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
🌿 Protein Boosting Tips:
- Add an extra ½ cup of cooked quinoa (boosts protein + fiber)
- Swap pumpkin seeds for hemp hearts (adds omega-3s)
- Stir in cubed baked tofu or chickpeas for more protein
