Delight in the flavors of the Mediterranean with this easy-to-make pasta salad. It features a blend of fresh vegetables, savory olives, feta cheese, and a homemade Greek salad dressing. This salad is perfect for a summer picnic, a quick family dinner, or as a nutritious meal prep option for the week.
Ingredients
Mediterranean Pasta Salad
- 12 ounces pasta (any short type like penne or rotini)
- 1 cup halved grape tomatoes
- 1 cup sliced and quartered cucumbers
- ¼ cup thinly sliced red onion
- 1 cup baby spinach
- ½ cup sliced pitted green olives
- ½ cup sliced pitted black olives
- ½ cup crumbled feta cheese
- Salt and pepper, to taste
Greek Salad Dressing
- ½ cup olive oil
- ½ cup red wine vinegar
- 1 large clove garlic, minced
- 2 teaspoons Dijon mustard
- 2 teaspoons dried oregano
- 2 teaspoons dried thyme
- ½ teaspoon salt
- ¼ teaspoon fresh cracked pepper
Instructions
Prepare the Pasta
- Cook Pasta: Bring a pot of salted water to a boil. Add the pasta and cook until al dente. Drain and rinse under cold water to stop the cooking process and cool down the pasta.
Make the Greek Salad Dressing
- Combine Dressing Ingredients: In a bowl or a jar with a lid, combine olive oil, red wine vinegar, minced garlic, Dijon mustard, oregano, thyme, salt, and pepper. Whisk or shake until well blended.
Assemble the Salad
- Combine Salad Ingredients: In a large bowl, add the cooled pasta, halved tomatoes, sliced cucumbers, red onion, baby spinach, and both types of olives.
- Dress the Salad: Drizzle about ½ cup of the Greek salad dressing over the salad and toss to combine all the ingredients thoroughly.
- Add Feta Cheese: Sprinkle feta cheese over the salad. Add more dressing, salt, and pepper if desired, and toss until just combined.
Serving
- Serve Immediately: The salad can be served immediately or stored.
- Chill: For enhanced flavors, refrigerate the salad for about 30 minutes to an hour before serving, allowing the flavors to meld together.
Notes
- Make-Ahead: This salad can be made ahead of time and stored in the fridge, covered, for up to 3 days. For the best flavor, let the salad come to room temperature before serving and toss well.
- Storage: Keep any leftovers in an airtight container in the fridge and consume within three days.
Nutritional Information (per serving)
- Calories: 271 kcal
- Carbohydrates: 28g
- Protein: 6g
- Fat: 15g
- Saturated Fat: 3g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 10g
- Cholesterol: 7mg
- Sodium: 430mg
- Potassium: 171mg
- Fiber: 2g
- Sugar: 2g
- Vitamin A: 508 IU
- Vitamin C: 4mg
- Calcium: 64mg
- Iron: 1mg
Conclusion
This Mediterranean Pasta Salad is not only delicious and filling but also a vibrant addition to any meal. It's packed with fresh ingredients and dressed in a flavorful homemade vinaigrette, making it a guaranteed crowd-pleaser for any occasion. Enjoy the delightful combination of textures and tastes that this salad offers!
Mediterranean Pasta Salad Recipe
- Total Time: 1 hour
- Yield: 6 servings
- Diet: Vegetarian
Description
This Mediterranean Pasta Salad is a fresh and vibrant dish, filled with colorful vegetables, olives, and feta cheese, all tossed in a zesty lemon-herb dressing. It's perfect for picnics, lunches, or as a healthy side dish.
Ingredients
- 8 ounces penne pasta or any short pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red onion, thinly sliced
- ½ cup Kalamata olives, pitted and sliced
- ½ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- ¼ cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Cook the pasta according to package instructions until al dente. Rinse under cold water and drain.
- In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to create the dressing.
- Pour the dressing over the pasta mixture and toss to coat evenly.
- Sprinkle chopped parsley over the salad and mix gently.
- Chill in the refrigerator for at least 30 minutes to allow the flavors to blend.
- Serve chilled or at room temperature.
Notes
- You can add additional protein such as grilled chicken or chickpeas to make this salad a complete meal.
- For a vegan version, substitute the feta cheese with a vegan alternative or simply omit it.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Salad
- Method: Boiling, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 2g
- Protein: 6g
- Cholesterol: 15mg
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