Nourish cavatappi salad is a colorful cold pasta salad made with twisty cavatappi, chickpeas, crisp vegetables, feta, and a bright lemon-herb dressing. It works well for lunch, picnics, or a make-ahead side because the pasta holds the dressing in its grooves and the mix of creamy, crunchy, and tangy ingredients keeps each bite interesting.
Ingredients
- 4 qt (3.8 L) water, for boiling the pasta
- 1 tbsp (18 g) fine salt, for the pasta water
- 12 oz (340 g) cavatappi pasta
- 1/3 cup (80 ml) extra-virgin olive oil
- 1/4 cup (60 ml) fresh lemon juice, from about 2 lemons
- 1 tsp finely grated lemon zest (about 2 g), from 1 lemon
- 1 tbsp (15 g) Dijon mustard
- 2 tsp (14 g) honey
- 1 garlic clove (3 g), finely grated or minced
- 1 tsp (1 g) dried oregano
- 1/2 tsp fine salt (3 g), plus more to taste
- 1/4 tsp black pepper (about 0.5 g), plus more to taste
- 1 medium cucumber (about 300 g), seeded if watery and cut into 1/2-inch pieces
- 1 pint (about 300 g) cherry tomatoes, halved
- 1 small red onion (about 100 g), thinly sliced
- 1 can chickpeas, 15 oz (425 g), drained and rinsed (about 1 1/2 cups or 250 g drained)
- 1/2 cup (75 g) pitted Kalamata olives, halved
- 3 cups (about 90 g) baby spinach, roughly chopped
- 4 oz (115 g) crumbled feta cheese
- 1/4 cup (15 g) chopped fresh parsley
Instructions
- Bring the water to a boil. Set a large pot of water over high heat. Once it boils, stir in 1 tablespoon salt. The pasta water should taste seasoned, but most of it will be drained away.
- Cook the cavatappi. Add the pasta and cook for about 10 minutes, or until just tender but still slightly firm in the center. Check the package instructions near the end, since brands and shapes can vary. Avoid cooking it very soft; pasta that is too tender can break up when tossed and will soften further as it sits with dressing.
- Make the dressing while the pasta cooks. In a large serving bowl, whisk together the olive oil, lemon juice and zest, Dijon, honey, garlic, oregano, 1/2 teaspoon salt, and pepper. Taste a small amount. It should be lively and a little sharp, since the pasta and chickpeas will mellow the flavor. Add another pinch of salt or a squeeze of lemon if needed.
- Prepare the vegetables and chickpeas. Cut the cucumber and tomatoes, slice the onion, and rinse and drain the chickpeas thoroughly. Halve the olives and chop the spinach and parsley. If the cucumber has a watery seed center, scrape it out with a spoon before chopping so the finished salad stays crisp rather than diluted.
- Drain and cool the pasta. Drain the cavatappi well, then rinse it briefly under cool running water, tossing it in the colander so the heat leaves evenly. Let excess water drain away; watery pasta can thin the dressing. Add the cooled pasta to the bowl of dressing and toss to coat.
- Combine the salad. Add the cucumber, tomatoes, red onion, chickpeas, olives, spinach, feta, and parsley. Toss gently until the vegetables and pasta are evenly distributed. Use a broad spoon so the pasta and feta stay intact. Taste a forkful and adjust with salt, pepper, or a little extra lemon juice.
- Chill before serving. Cover and refrigerate the salad for 30 minutes so the dressing can settle into the pasta and the flavors can come together. Give it another toss before serving. If it looks a little dry after chilling, add 1 tablespoon (15 ml) olive oil or lemon juice and toss again; pasta absorbs dressing as it rests.
Tips
- Cook the pasta just to al dente. Cavatappi should be tender enough to eat comfortably, but it needs to keep its shape through tossing and chilling. Start checking a minute before the package’s suggested time, and drain as soon as it reaches that point.
- Drain both pasta and chickpeas well. Extra water makes the lemon dressing taste diluted and can collect at the bottom of the bowl. Give the pasta a brief cool rinse, then let it sit in the colander for a minute; shake the chickpeas dry after rinsing.
- Adjust the dressing after chilling. Cold food tastes less aromatic than food at room temperature, and the pasta will absorb some dressing. Taste the salad again just before serving, then add lemon, olive oil, or a small pinch of salt as needed rather than adding a lot at the beginning.
- Soften the onion if you prefer a gentler bite. Soak the sliced red onion in cold water for 10 minutes, then drain and pat it dry. This tones down its sharpness without changing the rest of the salad.
Serving Suggestions
Serve the salad chilled or cool, rather than straight from a very cold refrigerator; letting it stand on the counter for about 10 minutes before eating can make the lemon and herbs more noticeable. It is substantial enough to serve as a simple lunch, and it also works as a side for grilled vegetables, baked chicken, or fish. For a buffet, transfer it to a shallow bowl and keep the bowl over ice if it will be out for a while. Set out extra lemon wedges, chopped parsley, and feta so people can finish their portions to taste.
If serving it as part of a larger meal, plan on about 1 cup per person as a side, or a more generous portion for lunch. A small green salad or sliced fruit makes an easy accompaniment without competing with the olives and feta. The recipe is meat-free as written, but the chickpeas and pasta make it filling enough to stand on its own for many meals.
Variations
Change the beans or cheese. White beans can replace the chickpeas in the same quantity for a softer texture. For a dairy-free bowl, leave out the feta and add a few more olives or a spoonful of capers for a salty accent. If feta is too sharp, use cubed mild mozzarella; the flavor will be creamier and less tangy.
Use other vegetables. Diced bell pepper, chopped artichoke hearts, or thinly sliced radishes can take the place of some cucumber or tomatoes. Swap the spinach for chopped kale, but massage the kale briefly with a teaspoon of the dressing first so it is easier to chew. Sun-dried tomatoes can stand in for some of the fresh tomatoes; because they are more concentrated and salty, start with 1/3 cup (about 40 g) and reduce added salt after tasting.
Try another pasta shape. Rotini, fusilli, or shells work well because their curves and ridges hold the dressing. Use the same dry weight, 12 oz (340 g), and follow the package time for the shape you choose. Whole-wheat pasta has a nuttier flavor and can feel firmer, while gluten-free pasta may soften more quickly, so check it early and handle it gently.
Make the dressing without honey. Use maple syrup in the same amount for a vegan-friendly dressing, or omit the sweetener if the tomatoes are especially sweet. Taste and adjust the lemon and salt gradually. The dressing is meant to be citrusy, not sugary, and a small amount of sweetness simply rounds out the lemon.
Storage and Reheating
Refrigerate the salad in a covered container within 2 hours of making it. Keep it cold and use it within 3 to 4 days. For the freshest texture, store it in a shallow airtight container and keep any extra herbs or feta separate until serving. The cucumber and tomatoes soften over time, so the salad is at its crispest on the first day, though it remains enjoyable after the flavors meld.
This is meant to be served cold, so reheating the assembled salad is not recommended: the greens wilt, the cucumber releases water, and the feta softens. If you would rather serve warm pasta, reserve a portion before adding the raw vegetables and feta, warm that portion separately, and add the toppings afterward. If any leftovers are reheated, USDA guidance is to heat them to 165°F (74°C). Discard the salad if it has been left at room temperature for more than 2 hours, or more than 1 hour in temperatures above 90°F (32°C).
Frequently Asked Questions
Can I make nourish cavatappi salad ahead?
Yes. Make it up to a day ahead, cover it, and refrigerate it. Before serving, toss well and taste again; the pasta may have absorbed dressing, so add a small splash of olive oil or lemon juice if it seems dry. For the crispest vegetables, you can prepare the dressing and cook the pasta ahead, then chop and add the spinach shortly before serving.
Do I have to rinse pasta for pasta salad?
For this cold salad, a brief rinse under cool water is useful because it stops the pasta cooking and cools it quickly. Drain it very well before adding it to the dressing. For hot pasta dishes, rinsing is usually unnecessary because it removes surface starch that helps sauce cling.
Can I use bottled lemon juice?
Fresh lemon juice is best here because it has a brighter flavor, and the recipe also uses lemon zest for fragrance. If bottled juice is what you have, use 1/4 cup (60 ml) and skip the zest. Taste the dressing before tossing; bottled juice can be sharper or less aromatic, so adjust it with a little olive oil or honey if needed.
How do I keep the salad from getting watery?
Drain the pasta and chickpeas thoroughly, remove the cucumber’s watery seed center if necessary, and let washed vegetables dry before chopping. If preparing in advance, keep the salad covered and chilled rather than leaving it on the counter. A little moisture is normal as tomatoes sit, so toss the salad before serving and spoon off any unusually large pool of liquid.
Can I make it without olives or feta?
Yes. Omit either ingredient or both. Without olives, add a few capers or a pinch of extra salt for a savory, briny note; without feta, the salad will be less creamy and tangy, so finish with extra lemon and parsley. Taste before adding salt because the chickpeas and vegetables need less seasoning when the salty toppings are absent.
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