The Pesto Pasta Salad That Loves You Back
Each summer, I have the privilege of nourishing Becca’s students during their Eden Method Fundamentals Class 2. Over the four days we spend together, I serve whole foods that energize and fuel these hardworking learners. Alongside my Mediterranean Quinoa Salad, this pesto pasta always makes an appearance — grounding, plant-powered energy in every bite. It’s a family favourite I’ve served for decades, and it never fails to delight.
I love this dish because it strikes a perfect balance between vibrancy and satiety. The fresh basil, bright lemon, and peppery arugula bring lightness and vitality, while the chickpeas and sunflower seeds offer plant-based protein and minerals to keep the body feeling steady. The brown rice pasta makes it naturally gluten-friendly, and the pesto is dairy-free — keeping the meal widely accessible.
The healthy fats from olive oil and seeds support brain function and hormone health. The greens bring phytonutrients for cell protection. The chickpeas provide fibre to keep digestion moving smoothly, and the variety of colours on the plate means you’re eating a spectrum of antioxidants.
Sunflower Seed Pesto Pasta Recipe
Ingredients
2 cups brown rice fusilli
2 medium zucchini, cut lengthwise and thinly sliced
2 cups cherry tomatoes, halved
1 ½ cups cooked chickpeas (or one 15 oz can, rinsed)
2 tbsp extra virgin olive oil (for pasta)
1 cup baby arugula, chopped
½ cup raw sunflower seeds
2 cloves garlic
2 ½ cups fresh basil leaves
3 tbsp lemon juice
1 tsp lemon zest (from 1 lemon)
½ cup extra virgin olive oil (for pesto)
Sea salt and black pepper, to taste
Directions
Make the pesto: In a food processor or blender, combine sunflower seeds, garlic, basil, lemon juice, and lemon zest. Blend until smooth, slowly drizzling in the olive oil. Stop to scrape down the sides as necessary. You may not need all of the olive oil.
Cook the pasta: Cook pasta according to the directions on the package. Before draining, reserve about ½ cup of the pasta cooking water. Drain and rinse the pasta, toss with 2 tbsp olive oil, and spread on a baking sheet to cool.
Assemble the salad: Add the pesto to the pasta and gently toss, adding the reserved pasta water as needed to thin it out. Add zucchini, cherry tomatoes, chickpeas, and arugula. Toss again, season with salt and pepper, and finish with a splash of lemon juice.
Tips for Making and Enjoying
Soak your sunflower seeds for 1–2 hours before making the pesto for a creamier texture and easier digestion.
Save that pasta water — it’s the secret to a silky, clinging pesto.
Gently warm (do not boil) the pesto, chickpeas, and feta cheese brine (if using, see variations below) in a small pot to infuse more flavour into the chickpeas.
Serve warm or chilled — it works beautifully as a comforting dinner or a refreshing picnic salad.
Double the pesto and keep some in the fridge for spreading on toast, tossing with roasted vegetables, or swirling into soup.
Purchase fresh sunflower pesto from the grocery store; it’s just as tasty and saves time.
Variations
Greens swap: Try spinach, kale, or carrot tops instead of arugula or basil for a seasonal, zero-waste approach.
Protein boost: Add grilled chicken, lentils, or hemp hearts for extra staying power.
Umani love: Add Kalamata olives and vegan feta to boost the umami flavour of this dish.
Nutty twist: Use walnuts or almonds instead of sunflower seeds for a richer flavour.
Grain change: Replace brown rice fusilli with quinoa, farro, or zucchini noodles for different textures and nutrient profiles.
It’s simple enough for a weeknight, and vibrant enough for a special occasion. I hope you enjoy as much as I have over the years.
💚 Krista