Pea-Powered Pasta Salad

One of the most-read essays I’ve written for this newsletter was on the subject of protein.

There is hysteria in the zeitgeist. Vegetarianism and veganism are on the decline (at least in their strictest sense). And parents are turning toddlers into mini bodybuilders, making pizza crust with ground meat and sneaking protein powder into their muffins.

As the author of a cookbook named CARBIVORE, I have a nuanced take on the subject. My issue, by and large, with how the high protein trend has been interpreted is that it’s put so much emphasis on animal byproducts when the reality is that many many plants offer substantial upside.

Which is all to say that I was THRILLED when I saw Grace Elkus face this subject head on with her new cookbook Protein-Packed Vegetarian.

What I love most about the book is that it dispels the myth that you have to eat meat in order to hit your protein goals. Her recipes are not gimmicky. She simply uses powerhouse ingredients like beans, eggs, tofu, and cottage cheese to her advantage (and yours).

I chose this pea-powered pasta salad recipe to share with you because it ironically illustrates the formula that I laid out in my protein essay. All kids need to hit their daily (daily!!) protein goal is 1 cup of pasta + ¼ cup chickpeas + ¼ cup green peas.

This pasta salad gets you even further with edamame, feta and snap peas added to the mix. The benefit of so many peas is two-fold: if your kid doesn’t like one or more of the options, simply double down on one of the other pea varieties on the ingredient list.

The lemon-based dressing is bright and herby—perfect for a lunchbox or make-ahead school night dinner (I know many of you are already there…).

Read on for this fantastic pasta salad and if you’re looking for ways to focus on protein without adding more animals to the mix, Grace’s book is an incredible resource! Also, don’t sleep on my high protein mac and cheese right here on MM.

Happy munching,

Phoebe

Pea-Powered Pasta Salad

This is my lighter, fresher take on pasta salad, where the veggies outnumber the noodles. Edamame and green peas pack a surprising amount of protein (as in, start adding them to everything!), and using protein pasta helps too. I like the nutty flavor of chickpea-based Banza for this one, but if you prefer a more neutral taste, opt for Barilla Protein Plus.

SERVES 4
prep: 15 minutes
cook: 10 minutes
total: 25 minutes

PER SERVING:
Calories: 420
Protein: 22g
Carbs: 43g
Fat: 21g
Fiber: 12g

Kosher salt

4 ounces short protein pasta (I like small shells)

1 cup frozen shelled edamame

1 cup green peas, fresh or frozen

Grated zest and juice of 1 lemon

3 tablespoons extra-virgin olive oil

1 small shallot, minced

1 garlic clove, minced

1 teaspoon Dijon mustard

Freshly ground black pepper

1 (15-ounce) can chickpeas, drained, rinsed, and patted dry

4 ounces feta cheese, cut into 1/2-inch cubes (1 cup)

4 ounces snap peas, sliced on the diagonal into 1/2-inch pieces (1 cup)

1/3 cup chopped fresh dill

1. Bring a medium pot of salted water to a boil. Add the pasta and cook according to package directions for al dente. Pay close attention to the timer: add the edamame during the last 4 minutes of cooking and, if using frozen green peas, add them during the last 2 minutes. Drain and rinse with cool water.

2. Meanwhile, in a large bowl, whisk together the lemon zest, lemon juice, oil, shallot, garlic, mustard, 1/2 teaspoon salt, and several grinds of pepper. Add the chickpeas, feta, snap peas, and dill and toss to coat.

3. Add the drained pasta and veggies to the bowl along with 1 teaspoon salt. If using fresh green peas, add them now. Toss to coat. Taste and season with more salt as needed. Store in the fridge for up to 4 days.

Reprinted with permission from Protein-Packed Vegetarian: Easy, Nourishing Recipes to Fuel Your Day: A High-Protein Cookbook. Copyright © 2026 by Grace Elkus. Photographs copyright © 2026 by Linda Pugliese. Published by Clarkson Potter, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.

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