When the warm weather hits and the desire for light, flavorful dishes arises, few things hit the mark like a Mediterranean Pasta Salad. With fresh, colorful vegetables, briny olives, creamy feta, and a zesty lemon-oregano dressing, this salad brings all the best flavors of the Mediterranean together in a bowl. It’s the ideal dish for picnics, BBQs, or even as a healthy meal prep option for busy weeks. This Mediterranean Pasta Salad recipe is not only easy to prepare but also packed with essential nutrients, making it a refreshing addition to any table.
What is Mediterranean Pasta Salad?
Mediterranean Pasta Salad is a vibrant dish inspired by the flavors of the Mediterranean region. It’s typically made with pasta, colorful vegetables, feta cheese, olives, and a fresh herb-infused dressing. This pasta salad brings a balance of flavors, offering a combination of salty, tangy, and savory elements, all perfectly complemented by the zesty dressing. It’s versatile, so you can easily make it your own by adding or swapping ingredients based on your preferences.
The Origin of Mediterranean Pasta Salad
The Mediterranean diet is well-known for its emphasis on fresh vegetables, whole grains, and healthy fats. This pasta salad draws its inspiration from these dietary principles, combining nutritious ingredients that are staples in Mediterranean cooking. Pasta salads themselves are a classic in many cuisines, but this particular variation uses Mediterranean ingredients like Kalamata olives, feta cheese, and extra virgin olive oil to make a dish that is light yet satisfying. While the Mediterranean Pasta Salad as we know it today is a more modern creation, it draws on the centuries-old traditions of Mediterranean cuisine that are beloved worldwide.
Mediterranean Pasta Salad Ingredients and Quantities
To create this Mediterranean Pasta Salad, you’ll need the following ingredients. This recipe serves 4 people, but you can easily adjust the quantities to serve more or less depending on your needs. Here are the ingredients for both the salad and the dressing:
For the Salad:
- 2 cups whole wheat or gluten-free pasta (fusilli, rotini, or penne work great)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese (or vegan feta for a dairy-free option)
- 1/4 cup fresh parsley, chopped
- 1/4 cup roasted red peppers, chopped (optional)
For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juicePrint
Mediterranean Pasta Salad with Feta & Kalamata Olives – Healthy, Refreshing, and Perfect for Summer!
- Total Time: 25 mins
- Diet: Vegetarian
Description
Mediterranean Pasta Salad is the perfect recipe to bring fresh and vibrant flavors to your summer meals. With its delicious combination of pasta, vegetables, olives, feta, and a zesty dressing, it’s a dish that can be enjoyed at any gathering. The versatility of this salad makes it easy to customize to your tastes or dietary needs, and its vibrant colors and fresh ingredients are sure to make it a crowd-pleaser. Whether you’re planning a picnic, BBQ, or simply looking for a light yet satisfying meal, this salad is an excellent choice. With just the right balance of healthy fats, protein, and carbs, it’s both nutritious and delicious. Don’t hesitate to try this
Ingredients
ScaleFor the Salad:
- 2 cups whole wheat or gluten-free pasta (fusilli, rotini, or penne work great)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese (or vegan feta for a dairy-free option)
- 1/4 cup fresh parsley, chopped
- 1/4 cup roasted red peppers, chopped (optional)
For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Instructions
1. Cook the Pasta
Start by bringing a large pot of salted water to a boil. Once it’s boiling, add the pasta and cook according to the package instructions, ensuring the pasta is al dente. Drain the pasta and rinse it under cold water to cool it quickly and stop the cooking process. Set it aside to finish cooling.
2. Prepare the Vegetables
While the pasta is cooking, take the time to prepare your vegetables. Chop the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives. If you’re using roasted red peppers, chop them as well. Lastly, chop the fresh parsley for a burst of green color and flavor.
3. Make the Dressing
In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, and garlic powder. Whisk everything together until it’s well combined. Taste the dressing and adjust the seasoning with salt and pepper as needed.
4. Assemble the Salad
Once your pasta has cooled and your vegetables are prepared, it’s time to assemble the salad. In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, roasted red peppers, and feta cheese. Pour the dressing over the salad and toss gently to combine all the ingredients.
5. Chill & Serve
For the best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together. After chilling, give the salad a final toss and sprinkle with extra parsley if desired before serving.
Notes
For extra flavor, let the salad chill in the fridge for at least 30 minutes before serving. It tastes even better the next day! Perfect for meal prep, picnics, or light lunches.
- Prep Time: 15 mins
- Cook Time: 10 mins
- Category: Salad
- Method: Mediterranean
- Cuisine: Mediterranean
Keywords: Mediterranean Pasta Salad
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Step-by-Step Instructions: How to Make Mediterranean Pasta Salad
Now that you have the ingredients ready, it’s time to assemble your Mediterranean Pasta Salad. Here’s a simple, step-by-step guide to making this refreshing dish.
1. Cook the Pasta
Start by bringing a large pot of salted water to a boil. Once it’s boiling, add the pasta and cook according to the package instructions, ensuring the pasta is al dente. Drain the pasta and rinse it under cold water to cool it quickly and stop the cooking process. Set it aside to finish cooling.
2. Prepare the Vegetables
While the pasta is cooking, take the time to prepare your vegetables. Chop the cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives. If you’re using roasted red peppers, chop them as well. Lastly, chop the fresh parsley for a burst of green color and flavor.
3. Make the Dressing
In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, and garlic powder. Whisk everything together until it’s well combined. Taste the dressing and adjust the seasoning with salt and pepper as needed.
4. Assemble the Salad
Once your pasta has cooled and your vegetables are prepared, it’s time to assemble the salad. In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, roasted red peppers, and feta cheese. Pour the dressing over the salad and toss gently to combine all the ingredients.
5. Chill & Serve
For the best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together. After chilling, give the salad a final toss and sprinkle with extra parsley if desired before serving.
Variations of Mediterranean Pasta Salad
One of the best things about Mediterranean Pasta Salad is how versatile it is. You can easily customize this recipe to suit your tastes or dietary preferences. Here are some variations you can try:
Make it Vegan:
If you’re following a plant-based diet, it’s simple to make this recipe vegan-friendly. Just swap the feta cheese for vegan feta or omit it altogether. You can add some avocado or hummus to add creaminess without the dairy.
Add Protein:
To make the salad more filling or to add extra protein, consider adding ingredients like chickpeas, grilled chicken, or shrimp. These additions will not only boost the protein content but also enhance the flavors.
Swap the Vegetables:
Feel free to experiment with different Mediterranean vegetables. You can add artichokes, spinach, or capers to make the salad even more diverse. The Mediterranean diet encourages the use of a variety of fresh vegetables, so feel free to get creative.
Use Different Pasta:
If you’re not a fan of whole wheat pasta, you can use gluten-free pasta, or try a different shape such as bow-tie pasta, farfalle, or orzo. The type of pasta can slightly change the texture, but the Mediterranean flavors will still shine through.
Frequently Asked Questions (FAQs)
1. How long can I store Mediterranean Pasta Salad?
Mediterranean Pasta Salad can be stored in the fridge for up to 3 days. In fact, the flavors often improve after a day or two. Just keep it covered in an airtight container, and give it a toss before serving again.
2. Can I make this recipe ahead of time?
Yes! This pasta salad is perfect for meal prep or making ahead for events. Just prepare the salad up to the point of adding the dressing and refrigerate. When you’re ready to serve, toss with the dressing and enjoy.
3. Is Mediterranean Pasta Salad gluten-free?
Yes, Mediterranean Pasta Salad can easily be made gluten-free by using gluten-free pasta. All of the other ingredients are naturally gluten-free, so you’re good to go.
4. Can I use a different type of cheese?
Absolutely! If you don’t have feta, you can use other cheeses like goat cheese or even mozzarella. Just keep in mind that different cheeses may alter the flavor profile slightly, but they will still pair wonderfully with the other ingredients.
5. How can I make this salad spicier?
If you like a little heat, consider adding some red pepper flakes to the dressing or tossing in some spicy pepperoncini. The zesty dressing will balance the heat, creating a delightful kick.
Conclusion: A Mediterranean Delight
In conclusion, this Mediterranean Pasta Salad is the perfect recipe to bring fresh and vibrant flavors to your summer meals. With its delicious combination of pasta, vegetables, olives, feta, and a zesty dressing, it’s a dish that can be enjoyed at any gathering. The versatility of this salad makes it easy to customize to your tastes or dietary needs, and its vibrant colors and fresh ingredients are sure to make it a crowd-pleaser. Whether you’re planning a picnic, BBQ, or simply looking for a light yet satisfying meal, this salad is an excellent choice. With just the right balance of healthy fats, protein, and carbs, it’s both nutritious and delicious. Don’t hesitate to try this Mediterranean favorite—you’ll be making it again and again!