BLT pasta salad brings together crispy, savory flavors in a delightful, easy-to-make dish. It’s perfect for meal prep, family lunches, or a quick dinner. You’ll love how vibrant and fresh it feels!
Table of Contents
Why You’ll Love BLT Pasta Salad
Flavorful Combination of Ingredients
Imagine biting into tender chickpea pasta, topped with sweet cherry tomatoes and smoky tempeh. Each mouthful bursts with flavor, balancing zesty arugula and creamy sunflower seed jalapeno mayo. This combination creates a mouthwatering experience you won’t forget.
Meal Prep-Friendly and Portable
BLT pasta salad is ideal for busy schedules. Prepare it in advance, then store it in wide-mouth jars for easy access. Pack them for work lunches or family picnics, and enjoy a satisfying meal anytime.
A Healthier Alternative to Traditional BLTs
Not only is this dish delicious, but it also offers a healthier twist on a classic. By replacing bacon with tempeh, you cut down on unhealthy fats while still enjoying that satisfying crunch. Plus, it’s plant-based, making it perfect for various dietary needs.
How to Make BLT Pasta Salad
Cooking the Chickpea Pasta
Start by boiling water and cooking 250 g of chickpea pasta until al dente. Drain and rinse under cold water to cool it down. This will help maintain the perfect texture.
Marinating and Cooking the Tempeh
Next, prepare a flavorful marinade by mixing 3 tbsp low sodium soy sauce, 1 tbsp maple syrup, ½ tbsp olive oil, 1 tbsp smoked paprika, 2 tsp onion powder, and 1 tsp garlic powder. Cut the tempeh into bite-sized pieces, coat them in the marinade, and cook in a pan for 5-7 minutes until crispy.
Preparing the Vegetables
While the tempeh cooks, halve 1 cup of cherry tomatoes, finely slice ½ red onion, and roughly chop 6 cups of arugula. These fresh ingredients will add vibrant colors and textures to your salad.
Assembling the Salad Jars
To assemble, layer the sunflower seed jalapeno mayo dressing at the bottom of your wide-mouth jar. Then, add the chickpea pasta, tempeh bacon, cherry tomatoes, red onion, and finally, arugula on top. Seal the jars and store them in the refrigerator.
Recipe Tips for BLT Pasta Salad
Using Wide-Mouth Jars for Easy Serving
Opt for wide-mouth mason jars to make it simple to serve and enjoy your salad. They allow you to shake the ingredients together easily before digging in!
Customizing with Additional Veggies and Nuts
Feel free to customize your salad with additional veggies like avocado or other greens. For added crunch, consider tossing in toasted pine nuts or chopped almonds.
Ingredient Substitutions for Dietary Preferences
If you need a soy-free version, substitute tempeh with chickpeas and use soy-free soy sauce. To make it gluten-free, simply choose gluten-free soy sauce, like tamari.
Storage Tips for BLT Pasta Salad
Keeping the Salad Fresh in the Refrigerator
This salad can be stored in the refrigerator for up to 5 days. Just remember to shake the jars well before serving to mix the flavors again.
Best Practices for Meal Prep Storage
When meal prepping, consider separating the dressing from the salad until you’re ready to eat. This keeps everything fresh and prevents sogginess.
Allergies and Substitutions
Soy-Free Variations
To make a soy-free BLT pasta salad, use chickpeas instead of tempeh and opt for a soy-free soy sauce alternative. Enjoy the same wonderful flavors without the soy!
Gluten-Free Options
For a gluten-free dish, simply replace chickpea pasta with your favorite gluten-free pasta. This allows everyone to enjoy the salad without worry.
Nut-Free Alternatives
If you’re avoiding nuts, swap sunflower seeds with pumpkin seeds for a nut-free option that still provides that satisfying crunch.
FAQs
What ingredients do I need for blt pasta salad?
You will need chickpea pasta, cherry tomatoes, arugula, red onion, tempeh, soy sauce, maple syrup, olive oil, smoked paprika, onion powder, garlic powder, sunflower seeds, lemon juice, jalapeno, garlic, and salt.
How do I make blt pasta salad step by step?
Cook the pasta, marinate and cook tempeh, prepare vegetables, and assemble in jars with dressing.
Can I make blt pasta salad ahead of time?
Yes, you can prepare it ahead of time and store it in jars in the refrigerator for up to 5 days.
How should I store leftover blt pasta salad?
Store leftovers in the refrigerator in sealed jars for freshness. Shake well before serving.
Related Recipes to try
Conclusion
BLT pasta salad is a delightful dish that’s as healthy as it is satisfying. If you’re searching for inspiration for your next meal, don’t forget to check out our Pinterest page for more delicious ideas. Happy cooking!
BLT Pasta Salad
Equipment
- pan
- mason jars
Ingredients
- 250 g chickpea pasta
- 1 cup halved cherry tomatoes
- 6 cups chopped arugula
- ½ red onion finely sliced
- 1 package (227 g) tempeh
- 3 tbsp low sodium soy sauce
- 1 tbsp maple syrup
- ½ tbsp olive oil
- 1 tbsp smoked paprika
- 2 tsp onion powder
- 1 tsp garlic powder
- ⅓ cup sunflower seeds
- 1 lemon juice of 1
- 1 jalapeno seeds removed
- ½ clove garlic
- 1 tsp onion powder
- 1 tsp maple syrup
- 1/4-1/2 tsp salt to taste
- 1-2 tbsp water
Instructions
- Boil water and cook the chickpea pasta until al dente, then drain and rinse under cold water.
- Mix soy sauce, maple syrup, olive oil, smoked paprika, onion powder, and garlic powder to prepare the marinade.
- Cut tempeh into bite-sized pieces, coat with marinade, and cook in a pan for 5-7 minutes until crispy.
- Halve cherry tomatoes, finely slice red onion, and chop arugula.
- Layer salad jars starting with sunflower seed jalapeno mayo, followed by chickpea pasta, tempeh, tomatoes, onion, and arugula.
- Store jars in the refrigerator for up to 5 days and shake well before serving.